What common mistake can decrease the effectiveness of hip thrusts?

The common mistake that can decrease the effectiveness of hip thrusts involves allowing the rib cage to flare or excessively arching the lower back. When performing hip thrusts, maintaining proper spinal alignment is crucial for maximizing glute activation and minimizing strain on the lower back. If the rib cage flares or there is excessive arching, it can lead to improper mechanics, reducing the engagement of the glutes and potentially increasing the risk of injury. Proper form helps ensure that the hip thrust effectively targets the intended muscle group, enhancing strength and development in the glutes.

In contrast, while not using a barbell, keeping the feet too close together, or performing the exercise too quickly may impact performance or muscle engagement, they do not directly result in the same level of compromised form or risk of injury associated with poor ribcage positioning or lower back arching. Proper spine alignment and core engagement are fundamental to any effective glute exercise, especially during hip thrusts.