How To: Hip Thrust

How To: Hip Thrust

What’s going on Nation? And welcome to the hip thrust Now, this is a great exercise to really help firm up those glutes Okay now if you’re doing this exercise with weight might want to take a look at this video to make sure your form is correct and don’t attempt doing this exercise with any weight until you master this form first. Okay. Now there’s a couple of key points I want you guys to pay attention to when I’m doing this exercise One of them obviously I bring my feet in Just far enough so that when I bring my hip thrust, I bring my hips up I’m gonna get a 90 degree angle with my knees Okay, so I’m in the air my knees are at a 90 degree angle now. I’m sitting back on this bench just like this Mine’s a little wobbly. So I’m gonna do is put my arms up like that Just kind of hold it down But you want to have your upper back right on the edge of a seat or bench just like this one now This exercise is targeting the glutes So as you do this exercise, you should be feeling it pretty much only in your glutes And as you come up, you’re going to be flexing them as hard as you can You want to make sure your back stays flat do not want to arch your back while doing this exercise and you also want to make sure you get some hip hyperextension here as well When you get to the top you’re going to notice that I actually push as hard as I can I squeeze my glutes as hard as I can and I get a hip Hyperextension, I’m not gonna stop just flat like this Okay So keep these key points of mind pay attention to my form and I’m going to do five reps real quick And you guys let me know what you think so I get into my position just like that bring my feet back Then what gonna do and start from here get my back straight and push straight into the air, squeeze those glutes Come down Squeeze down You’re gonna squeeze with the whole exercise Just like that, so that’s how you do a hip thrust. Hope you guys enjoyed this demonstration video and as always More good stuff coming soon. See you guys

100 Replies to “How To: Hip Thrust”

  1. What's the difference between this exercise and the Glute Bridge? 😀
    Isn't it essentially the same?

  2. Thanks for this comprehensive detailed video! Couple things:

    Does this have to be done on a bench? Or can I do it flat on the ground — or is that a glute bridge?

    Starting out how many sets and reps?

    And if I wanted to add weight how would I do that!

    Thanks again!!!!! 🙂

  3. I have been doing hip thrusts, with and without a barbell. When I do hip thrusts, I feel it most in my lower back and somewhat in my gluteus medius, but not really that much in the bulk of my glutes. I'll get a sort of maxing out pain and soreness in my lower back, which inhibits me from doing more hip thrusts. I always do glue activation/firing exercises beforehand too, so I don't know what I am doing wrong…do you have any advice for me? I'd really appreciate your thoughts. I can't imagine I'm the only one who has this issue.

  4. jesus effing christ. 1 min 30 seconds into the damn clip and the guy still talking. show the freaking move while you talk…annoying as hell. last time i watch this lame guy

  5. hi scott, when i do squats i get low back pain due to a herniated disc i have had for almost 5 years now, (l4- L5) it has healed a lot, but if i squat more than 80 kg i get some pain after, should i do this exercise with some weight to strengthen my lower back and glutes until i can handle more squat weight? thank you

  6. Thank you! For the first time in ages, I'm sore in the glutes. I found that trying to maintain a posterior pelvic tilt towards the end of the movement really helped the glutes to fire instead of just using the quads and hamstrings. I've been suffering from non responding lazy glutes. Basically never feeling them in traditional exercises such as squats, deadlifts and lunges.


    This is the beginner version for a barbell glute bridge. Even though you're not using any weight, it's still great for your glutes!

  8. I can't even lie, as a PT, I use you as a reference guide for myself and my clients. Keep up the good work.

  9. What about with a loaded barbell ? Can you post a video or link of that? I also feel the exercise in my quads, what am I doing wrong?

  10. Wrong you even said yourself you need to keep your spine straight you do not want to hyperextend your hips at the top!! You're risking injuries that way. It's crazy how there's so much wrong information out here on the internet! there's people out here listening to you, shame on you! Check your sources and cross reference anything anyone is telling you… the correct form is always going to feel correct! you won't have bonelower back pain with correct form!

  11. How many of these a day? I don’t wanna hear “two sets” idk how much two sets is and I even looked it up.. nothing.

  12. Hmmm been told to keep chin tucked so u DONT hyper extend at the top.. least thats what bret Contreras always says. Doing it this way can hurt ur back I believe

  13. Don't forget…tucking your chin into your chest is recommended by Bret!!

  14. I think Im doing it like him, keep my back straight and so on, but I still feel it burning in my back in the end (Im using a bar, that yesterday weighed 50 kg in total. 15 reps * 3 set). I also feel it in my glutes, but its my back that prevents me from lifting more or doing more reps. What am I possibly doing wrong?

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