I see many people in the gym doing hip thrusters with poor and incorrect form every day. There is quite a lot to take into account when doing hip thrusters
This post today is directly about foot placement and why it’s important to have your shins vertical when you perform this exercise.
Picture 1: Incorrect foot placement ?
– what is incorrect in the top image is that my feet are placed too far forward & my shins are on an acute angle and my feet are well in front of my knees – having your feet like this is more hamstring dominant and will have your hamstrings feeling and doing majority of this work. We don’t want this
Picture 2: Incorrect foot placement?
– what is incorrect in the middle image is that my feet are too far back, shins are on an obtruse angle and my feet are behind my knees – having your feet placed like this is quad dominant and will have your quads feeling and doing majority of the work. We don’t want this
Image 3: Correct foot placement ?
– In the bottom image this is the correct foot placement when performing the hip thruster.
My shins are vertical, they are not too far forward or too far back. And my feet are directly below my knees.
This is where you want your feet to be to be able to feel your glutes engaged.
Make sure to squeeze your glutes at the top by imagining that your pulling your glutes together.
A video on explaining how to perform the hip thruster correctly will be coming soon..