Common Mistakes
Certain mistakes are made when performing this exercise. These mistakes don’t allow the positive effects of this movement to be obtained and can also lead to back or neck problems.
- Lowering too quickly: The lifting and lowering phases of this movement are equally important. A lot of people put in the effort to lift the glutes and rush to lower them. To keep the glutes active, make sure to put the same effort during the lifting and lowering phase.
- Pushing with your elbows: One common mistake made during this exercise is using the arms or elbow as pivot point instead of the upper back. Using the arms and elbows moves the load away from the glutes and thereby reducing the effectiveness of this exercise. To avoid this mistake, always lay your arms flat on the bench.
- Hyperextending the back: Dropping the head back while performing a single-leg hip thrust does not allow the hips to be fully extended. This act prevents the gluteus muscles [3] from reaching their maximum contraction. To avoid this mistake, tilt your chin down, and ensure your spinal cord and rib cage are placed in their neutral position.
- Kicking up the non-working leg: Moving the non-active leg during exercise is mostly unavoidable because it helps to give balance. Although in the process of kicking the leg, the momentum meant to be used for the glute is going to the moving non-active leg. There is no special way to avoid this mistake but to be aware of it and correct it.
- Incorrect foot placement: Moving the feet closer to the body or further away from the required 90 degrees angle affects the effective outcome of the exercise. Therefore, it is advised to move the feet away from the body to move different muscles actively during the thrust.