Chinedu Andrew “Jacked” Obiekea is hoping to comply with up on his 2026 Arnold Traditional, and Arnold Traditional UK wins, by incomes bodybuilding’s most prestigious prize and changing into Mr. Olympia in only a few weeks. However to raise the long-lasting Sandow trophy, the “Mona Lisa” might want to current his most clever physique but. So, it’s no shock that one of many business’s most versatile stars executes hip thrusts for gigantic glute features.
In a current leg exercise, Jacked illustrated his hip thrusting efforts whereas finishing some “booty work,” and shared the method for his a million followers on Instagram.
Why Bodybuilder’s Wish to Hone Their Hip Thrusts
Whereas many aggressive bodybuilders concentrate on constructing colossal quads, the decrease physique should provide proportion and circulation, so leg day wants to incorporate greater than conventional squats. Research have proven that hip thrusts activate the hips and glutes to a better extent than squats alone, which means that hip thrusts ought to be a vital a part of any severe sculpting efforts.
Primarily, hip thrusts work by taxing the gluteus maximus, which can be the principle hip extensor, together with the aiding muscle mass of the decrease physique, such because the adductor magnus within the internal thigh, and the hamstring muscle mass.
How Andrew Jacked Performs Heavy Hip Thrusts
Taking to the hip thrust machine, Andrew Jacked prompts his glutes with a lot much less of an ankle load required by squats, focusing on the glutes extra successfully from a horizontal place. He goes heavy to stimulate hypertrophy and makes use of an train mat to cease the belt from inflicting any discomfort led to by the 352-pound (160 kilogram) weight stack proven in his Instagram reel.
Understanding that working with the right type is extra necessary than piling on the plates, Jacked exhibits nice method by pausing on the high of the thrust for added time below rigidity, bracing and squeezing his glutes earlier than making a descent.
Jacked additionally understands that the utmost stimulus of the glutes is attained by lining the physique up straight, in order that different muscle mass such because the hamstrings or quads don’t change into the first staff. Should you do this transfer for your self and discover that you’re unable to type a straight line on the high, this may be corrected by lowering the load stack. For superb glute features, purpose for 3 units of 8 to 12 reps.
With this sort of consideration to element and having upped his Olympia putting from eighth in 2022, fifth in 2023 & 2024, to 3rd in 2025, Andrew Jacked has each proper to guess on himself in Las Vegas.
Joe Weider’s Olympia weekend takes place from September 24 to 27. For extra info on attending the most important occasion in bodybuilding, energy, and health, click on right here.
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