What's The Difference Between A Butt Bridge And A Butt Push? Listen, Don't Get Confused Again!

Speaking of butt training, I believe that many people have practiced the two movements of butt bridge and butt push.

However, when some people do these two movements, they are a little confused about which is the hip bridge and which is the hip push.

The hip bridge and hip push are explained first, so that you can distinguish these two actions at a glance:

Hip bridge action diagram:

Hip push diagram:

It can be seen that the hip bridge is the hip lift of the body against the ground, and the hip push is the hip lift of the body. Both exercises work the buttock muscles, as well as the lower back muscles.

Secondly, hip bridge has low back strength requirements for practitioners and low training intensity. The hip push requires the practitioner to have a stronger core muscle strength, the training intensity is also higher, and you can increase the weight of the heavy weight to practice.

The hip flexion and extension of the hip bridge is also smaller than the hip push, if you want to better stimulate the hip muscles, the hip push is definitely a good buttock movement.

But the premise is that you have a certain training foundation, and can master the movement.

Now, how do you do the hip bridge and the hip push?

1. How to do hip bridge?

1, bend the knees, lie on the ground, feet slightly greater than shoulder width, slightly apart to the sides. Place your arms on the ground apart from each other.

2, the buttocks upward force, shoulder and upper back as a fulcrum, feet for another fulcrum, the buttocks up.

The lower and middle back and thighs are also lifted up, until the entire torso is in a straight line from the shoulders to the knees and is roughly perpendicular to the calves.

During the whole process, the feet, shoulders, upper back and arms remain still, and the lower legs should not move actively.

3, hip force, slow and controlled reduction.

Training points:

1, the buttocks force, arms and upper back do not press down.

2, when the torso is lifted, the hips are the focus and the center of the upward movement, rather than the middle and lower back.

3, the shoulder and the upper back as the same fulcrum to provide stable support, do not pursue the upper back lift, it is easy to damage the shoulder and cervical spine.

Two, how to do hip push?

1. Place the training chair sideways and sit in front of it. Rest the lower edge of your shoulder blades against a chair and bring the bar to your upper thighs. (Where pants wrinkle when sitting down, it is recommended to lay a cushion or yoga mat under the barbell to avoid pressing your bones.)

Grasp the barbell with both hands, toes facing forward and calves as perpendicular as possible to the floor. Do not move up and down during the process.

2, chin slightly closed, tighten the torso, core muscle force, hip as a drive, buttocks push up hard, until the body becomes a line after stopping, clamp the buttocks for 2 seconds, and then slowly lower.

3, for the next repeated action, the butt can first land, or you can reverse the next action in mid-air. Remember to use the power of your hips to push your torso up, not your lower back.

Practice hip bridge, hip push hip did not feel how to do?

If you don't feel your hips when you do a hip bridge or a hip push, your hips won't change at all for months.

It is recommended that at the end of the movement, the shoulders to the knees are basically in a straight line, and the hips are fully extended up, and the butt is firmly squeezed, leaving no space, and holding this movement for 3-5 seconds, so that you can feel the feeling of the contraction of the hip muscles.