Langhantel Hip Thrust

Gesäß Oberschenkel Langhantel

Lerne, wie du Langhantel Hip Thrust mit korrekter Technik ausführst. Diese Langhantel-Übung beansprucht hauptsächlich Gesäß, mit sekundärem Fokus auf Beinbizeps, Quadrizeps.

Langhantel Hip Thrust Übungsdemonstration mit korrekter Technik

So führst du Langhantel Hip Thrust aus

Folge diesen Schritten, um Langhantel Hip Thrust mit korrekter Technik auszuführen:

1Lehne deinen oberen Rücken gegen eine Bank und positioniere die Langhantel über deinen Hüften.
2Stelle die Füße schulterbreit auf den Boden, Knie gebeugt.
3Drücke die Hüften nach oben, bis dein Körper von den Knien bis zu den Schultern eine gerade Linie bildet. Spanne dabei das Gesäß fest an.
4Senke die Hüften kontrolliert zurück ab und wiederhole die Übung.
5Repeat for the desired number of repetitions.

Beanspruchte Muskeln bei Langhantel Hip Thrust

Primär

Gesäß

Sekundär

BeinbizepsQuadrizeps

Übungsdetails

Gerät: Langhantel
Körperteil: Oberschenkel
Kategorie: Haupt

Muskeln & Anatomie

The barbell hip thrust is a hip extension exercise performed with the upper back resting against a bench, the feet planted on the floor, and a barbell across the hips. This positioning allows the gluteus maximus to work through its full contractile range — from a deeply stretched position when the hips are at the floor to a fully shortened position at lockout. Research consistently identifies the hip thrust as one of the highest-EMG exercises for the gluteus maximus specifically, producing greater activation than squats or deadlifts in most studies. The hamstrings assist with hip extension throughout. The gluteus medius works isometrically to keep the hips level. Because the spine is supported by the bench and the load is on the hips rather than the spine, the hip thrust allows very high glute loading with minimal spinal compression — making it accessible for lifters who cannot tolerate heavy spinal loading in squats or deadlifts.

Profi-Tipps für bessere Ergebnisse

1Drive through the entire foot to prevent the hips from shifting forward. Many lifters accidentally push through the forefoot during the thrust, which causes the hips to translate forward rather than rising vertically. Pressing through the full foot, with deliberate heel engagement, keeps the movement vertical and maximizes glute activation at the top.
2At full extension, tuck your chin slightly to prevent lumbar hyperextension. When the hips lock out, there is a tendency to arch the lower back excessively to achieve what looks like full extension. True glute lockout involves glute maximus contraction, not lower back extension. Tucking the chin promotes posterior pelvic tilt and ensures the glutes — not the spinal erectors — are doing the work.
3Pause for one to two seconds at the top of every rep with glutes fully contracted. The isometric hold at peak contraction significantly increases glute activation compared to continuous-movement reps. The pause also prevents the bouncing or momentum-driven top position that is common when sets get heavy.

Häufige Fehler vermeiden

✗ Hips not reaching full extension at the top

Lösung: A partial lockout — where the torso is at 45 degrees rather than parallel to the floor — leaves the gluteus maximus in a partially shortened state and reduces the peak contraction stimulus. Drive the hips up until the torso is fully parallel to the floor and the glutes are maximally contracted. This is the position that makes hip thrusts uniquely effective.

✗ Feet placed too close to the hips, causing forward knee travel

Lösung: If your feet are too close, the knees travel far forward over the toes during the thrust, shifting the load onto the quads and reducing glute activation. Step your feet out until your shins are nearly vertical at the top of the movement — this positions the hamstrings to assist the glutes optimally and places the peak load on the glute at the right muscle length.

✗ Using a barbell without padding and experiencing hip bruising

Lösung: The barbell without a pad digs painfully into the anterior superior iliac spine and hip flexor tendons. Always use a barbell pad, folded mat, or squat sponge between the bar and the hip bones. Pain here is not productive — it causes lifters to cut sets short and use suboptimal loads. Protect the contact point.

✗ Bench height too high causing shoulder elevation and body angle problems

Lösung: The bench should be at a height where the upper back rests just below the shoulder blades when sitting on the floor next to it — typically 16 to 18 inches. A bench that is too high changes the body angle at lockout, reduces the effective range of motion, and makes the setup unstable. Use a standard flat bench for hip thrusts.

So programmierst du Langhantel Hip Thrust

Sätze & Wiederholungen

3–5 sets of 8–15 reps for hypertrophy. The hip thrust works exceptionally well across a wide rep range. Strength-focused blocks use 4–6 sets of 5–8 reps with very heavy loads. High-rep work (15–20 reps) is highly effective for metabolic glute stimulus. Many programs use both heavy and light sessions in the same week for optimal glute development.

Häufigkeit

2 times per week. The gluteus maximus has a higher proportion of fast-twitch fibers than most muscles and recovers relatively quickly from direct work. Two hip thrust sessions per week — one heavier strength-focused and one lighter hypertrophy-focused — is a common and effective structure for maximizing glute development.

Wo im Training einsetzen

First or second exercise in a lower body session. When the hip thrust is your primary glute exercise for the day, program it first while the glutes are fresh and can be loaded maximally. If squats or deadlifts are programmed first, place the hip thrust immediately after as the primary glute accessory.

Wie du dich steigerst

Add 5–10 lbs to the bar every one to two weeks. The hip thrust allows relatively fast progression because the glutes are large, strong muscles capable of handling significant load. Track both load and rep count. When you hit the top of your rep range with solid form across all sets, add load. Never sacrifice the two-second pause at lockout for heavier weight.

Variationen & Alternativen

Dumbbell Hip Thrust

A single dumbbell or pair of dumbbells placed across the hips replaces the barbell. More accessible for home training and allows easier load manipulation. The fundamental mechanics are identical. Use a heavy dumbbell positioned securely across the hip crease. A good option when a barbell setup is not available.

Single-Leg Hip Thrust

One foot planted on the floor while the other extends straight ahead. All the load transfers to the single working glute, dramatically increasing the per-glute stimulus at lower absolute loads. Highly effective for addressing left-right glute strength imbalances. Can be performed with bodyweight only for significant glute activation.

Banded Hip Thrust

A resistance band looped just above the knees in addition to the barbell. The band creates lateral resistance that forces the hip abductors and external rotators to work against inward collapse of the knees. This simultaneously trains glute medius and glute maximus, making banded hip thrusts the single most comprehensive glute exercise available.

Häufig gestellte Fragen

What muscles does the Langhantel Hip Thrust work?

The Langhantel Hip Thrust primarily targets your Gesäß. Secondary muscles worked include Beinbizeps, Quadrizeps. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Langhantel Hip Thrust?

The Langhantel Hip Thrust requires langhantel. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Langhantel Hip Thrust with proper form?

Start by lehne deinen oberen rücken gegen eine bank und positioniere die langhantel über deinen hüften.. Stelle die Füße schulterbreit auf den Boden, Knie gebeugt. Drücke die Hüften nach oben, bis dein Körper von den Knien bis zu den Schultern eine gerade Linie bildet. Spanne dabei das Gesäß fest an. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Verfolge Langhantel Hip Thrust in Cora

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