As all of you know, the squat and the deadlift are two staple exercises that build a strong and curvy glute. However, in order to maximise your glute's development, barbell hip thrust exercises should be added into your training! Here are the reasons why:
From a torque and angular force (biomechanics) perspective, deadlifts and squats are vertical loading exercises, because they target your thighs (quadriceps and hamstrings) more than your glutes. As the load of deadlift and squat is somewhere above or below your centre of gravity (COG), your core comes into play and shares the load, resulting in less tension on your thighs and glute. Hip thrusts have a biomechanical advantage, from glutes being horizontally loaded and needing to be squeezed constantly against resistance. In addition, because the resistance is closer to your COG, a heavier weight can be lifted, placing more tension on your glute.
眾所周知,要建構一個強壯而有線條的臀部,squat同 deadlift系不可或缺的。但如果你想臀部得到全面嘅發展,就必須把Hip Thrust加入你的訓練裏,原因如下：
從力學角度,由於做Hip Thrust時,重量系直接壓在盆骨上,使其他關節及肌肉減少參與動作,因而逼使臀部必須全程收緊来對抗阻力。
從肌肉生長機制,要使肌肉增長,訓練必須要達到張力,代謝性壓力及肌纖維破損等效果。Hip Thrust時,由於力學原因,它比squat, desdlift能應付較多重量,等於肌肉承受較大張力；亦由於角度關系,阻力的分佈集中於臀部(尤其上半部),因此較多血液會流向臀部,及有助增肌代謝物會更易被釋放出來。
從技術角度,Squat 同deadlift需要較多技巧（亦較危險),涉及較多關節及肌肉參與,所以比較費時學習。而Hip Thrust則較容易執行,相對安全。只要學習好基本動力及用力方法,不久將來就會看到臀部肌肉明顯進步！
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