Appreciate the video dude. Ironically, you are correct that I also have labrum issues so maybe I'll give it a revisit, though I personally never found them to do much compared to some other movements. Always smart to learn from those who have walked down various paths and have more experience than me though so I'll try to keep an open mind. Agree thrust>bridge. Ideally would be able to have some type of Contreras scorcher type setup where there could be a large amount of hip flexion in the bottom position but that's a big ask. And Barbalho does have issues. Would be interesting to see a 10RM squat vs throost. Actually some of their work has a TON of issues, Nuckols did a nice debunking of their other work, so in hindsight I wouldn't put much faith in ANY of their stuff; it's just hard to find unbiased thrust vs dead/squat studies. Ultimately, though, it's always an experiment of one so people can give them a shot and see if they feel peachy or not. It's also worth noting (not sure if I mentioned in my original video) that if someone is interested in sprinting speed they're a very nice option indeed; easy to recover from and good carryover. Happy humping everyone. -Geoff
You love to see it, a debate that's respectful, and two nattys going at it to better educate the community, much love both of you. and yet you both can agree and disagree on certain things and still have respect for eachother
Glad you enjoyed! I would mostly encourage you to experiment with the cumbersome setups that you lamented in your video in order to increase the ROM and force a decrease in loading. Also, put your back higher onto the bench so that you can let the hips drop way down and back slightly, instead of just straight down. That's what I mean when I keep saying "dig into hip flexion." The more you can do that the more the glutes will get the loaded stretch, which arguably might be more important than the contraction. I could make an argument for both! But yeah man, I think the greater ROM and focusing more on the eccentric/supporting the weight for the whole set might change your results and sway your opinion. Give it a shot and see. And regarding the study, I had never heard of those researchers, but yeah....a 1RM hip thrust just made me roll my eyes. I mean people do it, but it defeats the whole purpose of the movement and you aren't allowed to discount if that's how you've been treating, imo.
@@EnkiriElite that makes sense. I'll see if I can set something up. The old bench was actually breaking, after each set there were splinters on the ground. Can maybe lug another over to the barbell area. Perhaps that random old Chinese dude will see me do hip thrusts again, some day.
@@GVS that shit had me rolling hahaha literally 180's and immediately whips the camera out and then start panning around to make sure he doesn't miss a single angle. "Hey guys check out this burly white guy humping the air!" Probably his ice breaker at every party he goes to.
Me too this is only exercise that is helping me fix my low back pain the most Before I couldn't sit for 5 mins without pain starting I would also struggle to sleep without pain now that is also starting to go away
Thanks for the video, Alec. I respect immensively both you and Geoffrey, so it's nice to see these dialectic exchanges to further down the lifting and health knowledge.
This is gospel- when I was 19 I was hip thrusting in the mid 5’s for sets of 3 repetitions thinking that I was an elite strength athlete, all the while neglecting the squats and deadlifts. The glute bridge is the rack pull above the knee of low body movements
That's a great analogy! Two things that are very valuable in their own that get bastardized to hell because they have high loading potential. My only minor point of contention would be that I think the hip thrust has more overall utility/benefit for more people than the rack pull above the knee!
I’ve recently added hip thrusts to my leg workout. I do them first . I have noticed lately my squat and deadlift feel different. I think I have more drive/stability in my glutes and hamstrings… I’m a fan.
Great video, and overall I agree with just about everything. Regarding not going too heavy, I agree, lighter sets focusing on reps, rom, squeeze etc. seem to be a lot more useful. The only caveat is, I found that going really heavy sometimes helped significantly increase the weight I could do on the lighter quality style reps, so I like a mixture of both.
I think this is probably fine. My gripe would be that most people who goo super heavy here....never take the time to go to the other side and control the movement instead. If you mix in a little bit of heavy work to complement your controlled work, I don't really see a problem.
I had 3 different physio over 2 years and 3 different GP tell me I had to either deal with my hip & leg socket pain as it was "genetic" or get a surgery that might not work and make it worse. That I should be thankful I'm not in a wheelchair so I shouldn't complaint. Hip Thrusts saved the sht out of me. I'm back to working out consistently, can walk for hours without any pain. Can squat, can jump, can high pull, can deadlift & can run now. It is such a great, amazing exercise and because of my particular circumstance, I rated it as my #1 above deadlift & squat themselves which I wouldn't be able to (and I wasn't able to) without the hip Thrusts. Not a single time did the physio suggest it. Got told I wore out my cartilage and damaged my tendon and told me to just eat a diet higher in grains (?) Boy am I glad he was wrong. It should be up there with deadlift, pull up, dips, squats & rear delt pull variations when it comes to health.
Glad to hear you got things worked out man! And I agree, it should be viewed within a similar framework as things like face pulls. It can be a strength and muscle builder....and it is, but it really shines when you think of it as a health and performance builder. That's my 2 cents anyway!
These plus reverse sled drags and hamstring curls are also great for knee health. I haven’t done these in a while but will add a few sets each week again after being reminded of how good they are. I’ve also found that they are a little easier to set up with an ez curl bar than an olympic bar. You are forced to not load it extremely heavy with the ez bar and it is much easier to balance.
First. I think having the line of force go through the hip as you fully shorten the glutes, makes them a fantastic lower body accessory. Great video bro.
Agreed! The force vectors are not mimicked with any other exercise, which at least means you have to consider the thrust something different from everything else that's available, if nothing else.
I have a huge pelvis and hip thrusts are really awkward to setup with heavy weight, making the stance a bit inconsistent. I often feel it in other leg muscles. Though if I let go of numbers on the bar and focus on doing 15+ reps it might be less of an issue. Provided I am squatting deep and doing back extensions for that terminal hip extension, are hip thrusts still a must for hip health? Would 1leg hip thrusts be comparable?
This is why I'm so glad I got a hip drive machine at my gym. It automatically gives me full rom. Only mess around with barbell hip thrusts when that's taken.
I include hip thrusts into both of my leg days every week, the first one is after heavy squats so usually i do 3-5x20. The second day is on my variation squat day and this time i will go a bit heavier for 3-5x10 but will always add in a pause at the top so I dont go too heavy
GVS got it slightly wrong in his assertion of strong powerlifters not doing them,Zydrunas Savickas regularly does them on lower body days. He's not bad at lifting weights, believe it or not.
Interesting! I wasn't aware. And yeah, its funny because most elite PLs do NOT incorporate them....yet the cost of incorporating them is incredibly incredibly low. They don't create almost any negative stress at all, and it only take 15 minutes 1-2x per week to get in valuable work on them. So there aren't really.many good reasons to not do them.
@@EnkiriElite It's probably to do with stimulus to fatigue,he's in his forties and will be looking to lessen the long term trauma whilst maintaining muscle in his posterior Chain,which seems to deteriorate after age 40.
I also use this exercise as prehab and I find, at least for myself but some of the members of the gym that I go to, that it really helps with my back pain.
This is my 2nd week not deloading the weight on the floor and it's been a complete game changer...in taking the exercise completely out of my lower back, of all things. I used to always hip thrust on top of crash pads/blocks because at the time I found standard benches too high to set up on, but my low back would always be the first to give out. Now I'm trying standard benches and for the first time I can actually go to failure on the glutes and hamstrings. The only downside is that the bench still feels too high that I have to push myself up against it on the setup and wonder if that thing's gonna tip over.
So hip thrusts are like nordic curls of hips. Nordic curls are important for athletes for hamstring injury prevention and rehab. Hip thrusts seem to provide the same benefit in terms of prehab and rehab. I remember how I was sticking to hip thrusts during my back pain rehab but now left that movement completely. It's high time I include them in my regular training. Thanks for sharing your insights brother. Peace :)
Interesting. For a period of 2-3 months I really pushed the hip thrust and got to 315lbs fairly quickly, not even ego lifting, was hitting 15-20 reps every session, keeping tension as you stated. Was watching moutaindog1 at the time so I was following his cues for the movement. Never felt it in my glutes got in a good hamstring stretch and quad pump. I sumo deadlift and take a wide stance on squat now and my glutes are definitely growing and im fixing my hank hill ass finally.
I used to sprint and we did hip thrusts alot to developer speed. Not only that, I tend to use them as I've got a bad back from 2 slipped discs, deadlifts and squats are hard when it feels like my back is a noodle. They're just too easy. Dead stop reps, what you call deloading to the floor are actually amazing for strength. As it forces you to push out "the hole" of a hip thrust and you'll definitely use less weight. This variation is hard asf for me.
10:50 . Listen to this man. Wise words. Lower the weight, go for higher reps and ensure good form aka glute stimulation as opposed to lower back taking the brunt of force.
Thx very informative once again, i got a question on these, i want to build my squat for a time so i want to try smolov and the 20 rep squat program (also for experimenting and for fun) would it be good to do hip thrusts 2-3 times a week (the way you suggested) alongside squat heavy programs for the recovery/longevity aspect? as these are quite intense i won't be deadlifting at all and limit my pressing to preserve energy but i want accesory's that complement heavy squats and i never done them before but i can kind of theorise that it would go very well together.
I absolutely need to do this exercise but I can’t. I’m pretty weak in this area and I can’t seem to perform it without a great deal of pain to where the bar is resting. And yeah, I’m using a bar specific foam pad. I even tried with an additional folded towel. Not sure why but it feels like it’s smashing tendons, ligaments, or arteries, nerves, or whatever. Doesn’t feel right at all.
i love thrusts, just can't do em because of a surgery i had right under my abdomen (catheter injected directly to my bladder). The hole it made has healed but i still feel it's weak and will never fully recover. Makes it super uncomfortable to have the bar right over it especially with any kind of weight 😒 literally feel my bladder bag moving and crushing under just the bar
I alternate between hip thrusts and Romanian deadlifts. For me, hip thrusts hit my hamstrings hard (I have excellent mind muscle connection in this area) as well as my glutes.
I have pathetically small and weak glutes, generally a hard time to activate them. One of my biggest regrets in my training career is not having trained them specifically for so long. I seriously think especially my Deadlift would benefit greatly from bigger and stronger glutes. Been thrusting for a few months now (as well aß training abduction and other glute stuff), let's see where this leads me.
I think if its done with moderate reps like 5-15 focusing on the contraction not the weight. When ive done 500 lbs it doesnt feel like glute isolation anymore. With lower weight and more emphasis on mind muscle i think its better. But if you do squats, deads i don't think its necessary. If your goal was just glutes without thighs It is a must I agree with Gee OFF
Agree with you that lighter weights are usually better here, but I'm trying to get people to think outside the scope of bodybuilding and muscular hypertrophy only!
Alot of people don't know just how fast, and hard old folks decline after they have a hip fracture. The structure around the hip is tied to the rest of the body in a way we cannot even explain. That's why the body adapts so viscously to the squat. When the body senses a threat to that joint, it fires on all cylinders. If this improves the health of that area, it should be looked at as basic maintenance.
I like hip thrusts for the simple fact that it was the lowest hanging fruit for muscle gain on my body. You can add a good 5 lbs of muscle to your ass which helps in just adding overall mass. More muscle = higher metabolism. Seriously, I took my hip thrust from barely being able to do 155lbs for 2 sets of 15 and now I perform them for 2 sets of 15 @ 235 and the strength gains are still not slowing down. Incredible how much muscle and strength you can add without hindering your hamstring or quad recovery. Also, adding mass to the ass has almost completely alleviated my lower back pain, and my glutes fire better protecting my lumbar.
Where's a good place to program these? End of lower body day? Are these something that have a lot of fatigue, or can they be recovered from fairly easily?
Recovery is fairly easy. If you do them correctly your ass will be INCREDIBLY sore the next day, but once the body acclimates Recovery is easy peezy. I usually place them at the middle or end of a lower body training session.
Personally, I would NEVER, but NEVER, train solely glutes if I didn’t have a knee problem. In the vast majority of cases, knee problems occur due to underdevelopment of the gluteus or problems with the feet (flat foots) because the knee is a "consequent joint". Because, if you have a problem in one of these two places (or both) you will have a knee problem. To cut a long story short, since I've been doing hip thrust and on the adductors machine, I don't have a knee problem anymore! And one more thing, I’ve never been more stable while doing deadlifts and squats. And only while you are stable are you really strong.
Remember when Toshiki Yamamoto was doing really heavy hip thrust because he thought the olympics weren't happening and literally maxed out the bar and still could do more. But that man is a beast in general with what he can do.
The bridge can be used to "wake" the glutes up if you use a static hold in the fully contracted position. Beyond that, it's value is small. It's a warm-up/activation/prehab movement, imo. The quads are mostly just helping with stability here as there is not much knee extension going on and I have never personally coached somebody who I couldn't get to start "feeling" their glutes on hip thrusts. Sometimes it just takes a bit of work. One thing you can try is the couch stretch in between sets as that will help to relax the hip flexors, which antagonize the glutes (hip extensors).
how much % of your hip thrust 1RM would you say you should do for your working sets? Say my 1RM is 180kg. I was bored one day and decided to test my 1RM lol
I don't believe in maxing the hip thrust. I usually start people with a low percentage of the conventional DL 1rm and then go from there. Usually between 30-40% of the DL 1rm for 3 X 15-20. Then I essentially add 5lbs to the bar every 2-3 weeks for a really really long time and taper the reps down to 12-15 at some point, then eventually 10-12. You can do that for like a year...at least.
I seem to have a ”responsive ass” seeing as it gets bigger from both squats and deadlift. But also Ive found that climbing ladders while carrying stuff and getting down on the ground and standing up for a day while working also hits your glutes pretty good. 🙃 But the ”general health” argument seem logical enough. Maybe I need to try it.
Honestly I'm the same way, never done much in the way of isolation except during warmup I do single leg thrusts just to help get the blood pumping, I have a big ass and always get sore glutes. Split Squats and hinges are enough for me it seems.
I don't think they're necessary unless you have a specific issue in the glutes/hips that you need to isolate it. The loading is absolute whack for a single joint movement. My gym had a hip thrust "station/bench" thing that has a better back angle and it took me 4pl8s to even reach the 15RM range and that was back when I was a 155lb dyel. The issue wasn't the weight it was the bar pressure on my pelvis. It's not better than squats for glute hypertrophy as Bret Contrares, the guy who popularized it, already said that in an updated article. Basically, it's an awkward movement if you don't have a setup for it, takes a ton of time to setup and it does very little. The opportunity cost is not worth it when you could just do dumbbell rdl's or something else.
RDL' and squats do not load the hip in the same fashion as the hip thrust... I use 405 for 10 reps on the exercise (which I'm not really sure when loading 4 plates became a big deal?) and I took about 6 months to even work up to doing that. Takes about 5 minutes to set up. The stimulus to fatigue ratio is incredibly favorable. And it will contribute to training longevity and performance, which was the main point of this video. I make no comparisons regarding hypertrophy because I don't care about that, but even then, if you get less hypertrophy out of this than a squat then you are doing it wrong.
Everything comes back to the hips. Not sure if you are still having knee issues, but honestly, you might even find it helpful with that. Obviously if you are in meet prep mode you wouldn't waste your time, but during Crossfat season might be just the time to experiment with something like this.
@@EnkiriElite for sure. Reverse sled drags really made knee feel nice over the summer, cold outside right now so I've been avoiding them 😂😂😂 Chubbs had it right all along I guess, "It's all in the hips" made Happy Gilmore a legend.
hip thrusts is a must if you want to explode in deadlifting, bench pressing, squatting power and your entire muscular system. if you don't want those then don't do it. Your ass is the center of your body, and any movement you do for pulling to pushing starts from your ass thanks to your back muscles extending into your hips and ass. your ass balances you with your hamstrings. do barbell hack squats and jefferson deadlifts, jefferson curls, barbell hack squats without touching the floor and holding 5 seconds at the bottom without touching the ground and going right back up and repeat. get strong. pausing is mastering the weight, becoming one with the weight , inheriting all the power the weight has to offer, static holding the weight . bulking hard and cutting hard but still lifting heavy ass weights, heavy lateral shoulder raises, i mean 40-50lbs dumb bells, i am able to lateral raise a 60 lbs dumb bell all the way over my head for years of heavy lateral raises on a bulk, if you want power, bulk hard, if you want to cut, and maintain 90% of power, coffee in the morning, and fast, maybe have a bar or 2 during day to cut hunger, drink juices or something, take preworkout before training for energy, you may eat after training and before bed, train heavy or relatively heavy everyday then have reps until you die training weeks with lightweight, deadlift everyday or almost everyday heavy or lightweight, most power comes from biceps, do resistance cable bicep curls for 15-30 rep sets if wtv weight you can reach that far with., go higher in weight with each set then pyramid down. with every rep you curl static hold it at the top, not slow bring down but hold the weight in the air, whether hammer curl, overhand curl, normal curl, i can hold a 60lbs dumbbell in the air hammer curl style 5 seconds for 12 reps ez, people say its a hard feat but i can curl my own bodyweight, i was 230 pounds at a bulk and cut down to 185, yet i can barbell hack squat 4 plates for reps with pauses and im just getting started really, still learning the way to get more powerful but if you find this comment you will acquire alot of knowledge, if you train and keep active your body will get younger as its rejuvenating itself and getting rid of sleeper cells, my last name literally translates to Ironborn.
One thing i think is absolutely the best about this exercise is how well you can progressive overload it. I went from 135 for some crappy reps to hitting 805 easily on it. The big mistake people make is not loading it properly. You should be repping out your deadlift pr on this exercise!
Aside from the carry over the hip thrust has provided on my squats and deadlifts, glute hypertrophy isn’t just for women. People with a big chest and big biceps but a flat ass is a bad look. Give me a guy with a nice peach (no homo)
Old comment, but women are also attracted to a nice pair of glutes. Most guys honestly heavily lack in this department, so if you develop them you will stand out.
I see you use a board (wood) to raise your feet of the ground this might be the missing link for me the movement always feels weird for me with my feet on the ground! Thx!
Naw lol, not sure what i may have said here that indicated that. But I have a bare bones version for cheap on my Patreon from when i was still building the program, and then the real manual is available on my web site...for not as cheap lol
Alex, as I've said before, I love your content. However, I hate hip thrusts. Honestly, it's because I'm lazy. Maybe if my gym had a hip thrust machine :)
Thanks, Before moving to the home gym route back in the pre-covid world in which we now live, I think the biggest reason I never tried hip thrusts is because even though we live in an age when gender fluidity is socially acceptable, I did not want to be seen as another one of the ladies in the gym. Maybe it is time for me to give these things a try and work my ass off for once.
The Hip thrust is an overrated exercise for glute hypertrophy. I made the experience that multi joint loaded strech exercises are always the best for strength/hypertrophy and mobility. But the single leg hip thrust is a much better option because it works the hips in a different way (internal rotation) wich is so importatnt for athlism and hip health. There is no main exercise that adress hip internal rotation except the single leg hip thrust. As a sprinter i really know the importance of functional hips.
The hip thrust is a great exercise, no doubt about it. But is not the holy grial of glute or hip joint health; the bulgarian split squat is far superior and more transferible to other movements like squats, deadlifts or even sprints.
I never said it was the holy grail, nor did I say it was better or worse than anything else. However, I disagree that Bulgarian Split Squat does any of the things that you described.
Appreciate the video dude. Ironically, you are correct that I also have labrum issues so maybe I'll give it a revisit, though I personally never found them to do much compared to some other movements. Always smart to learn from those who have walked down various paths and have more experience than me though so I'll try to keep an open mind.
Agree thrust>bridge. Ideally would be able to have some type of Contreras scorcher type setup where there could be a large amount of hip flexion in the bottom position but that's a big ask.
And Barbalho does have issues. Would be interesting to see a 10RM squat vs throost. Actually some of their work has a TON of issues, Nuckols did a nice debunking of their other work, so in hindsight I wouldn't put much faith in ANY of their stuff; it's just hard to find unbiased thrust vs dead/squat studies. Ultimately, though, it's always an experiment of one so people can give them a shot and see if they feel peachy or not.
It's also worth noting (not sure if I mentioned in my original video) that if someone is interested in sprinting speed they're a very nice option indeed; easy to recover from and good carryover.
Happy humping everyone.
-Geoff
You love to see it, a debate that's respectful, and two nattys going at it to better educate the community, much love both of you. and yet you both can agree and disagree on certain things and still have respect for eachother
Glad you enjoyed! I would mostly encourage you to experiment with the cumbersome setups that you lamented in your video in order to increase the ROM and force a decrease in loading. Also, put your back higher onto the bench so that you can let the hips drop way down and back slightly, instead of just straight down. That's what I mean when I keep saying "dig into hip flexion." The more you can do that the more the glutes will get the loaded stretch, which arguably might be more important than the contraction. I could make an argument for both!
But yeah man, I think the greater ROM and focusing more on the eccentric/supporting the weight for the whole set might change your results and sway your opinion. Give it a shot and see.
And regarding the study, I had never heard of those researchers, but yeah....a 1RM hip thrust just made me roll my eyes. I mean people do it, but it defeats the whole purpose of the movement and you aren't allowed to discount if that's how you've been treating, imo.
@@EnkiriElite that makes sense. I'll see if I can set something up. The old bench was actually breaking, after each set there were splinters on the ground. Can maybe lug another over to the barbell area. Perhaps that random old Chinese dude will see me do hip thrusts again, some day.
@@GVS that shit had me rolling hahaha literally 180's and immediately whips the camera out and then start panning around to make sure he doesn't miss a single angle. "Hey guys check out this burly white guy humping the air!" Probably his ice breaker at every party he goes to.
Hey why are you guys being so polite this is the fitness community on UA-cam I didn't know politeness was an option
My friend was making fun of me for doing hip thrusts.......His mom wasnt
Getting proficient at high rep hip thrusts is absolutely mandatory for a successful netflix and chill sesh.
old
Lol
@@moredatesmorefiber3526 ur delts r small
@@watermelon1221 i no
@@moredatesmorefiber3526 ty
98% of people use hip thrusts for their booty. But I’m glad I watched this as I will be part of the 2% who does it for training health/longevity.
@@TheJackOfAllTrades777 then you’re part of the 100%
Boom!
@@TheJackOfAllTrades777 double Boom!
Me too this is only exercise that is helping me fix my low back pain the most
Before I couldn't sit for 5 mins without pain starting
I would also struggle to sleep without pain now that is also starting to go away
Thanks for the video, Alec. I respect immensively both you and Geoffrey, so it's nice to see these dialectic exchanges to further down the lifting and health knowledge.
Glad you enjoyed it man! Thanks for watching.
This is gospel- when I was 19 I was hip thrusting in the mid 5’s for sets of 3 repetitions thinking that I was an elite strength athlete, all the while neglecting the squats and deadlifts. The glute bridge is the rack pull above the knee of low body movements
That's a great analogy! Two things that are very valuable in their own that get bastardized to hell because they have high loading potential. My only minor point of contention would be that I think the hip thrust has more overall utility/benefit for more people than the rack pull above the knee!
I’ve recently added hip thrusts to my leg workout. I do them first . I have noticed lately my squat and deadlift feel different. I think I have more drive/stability in my glutes and hamstrings… I’m a fan.
Always enjoy the content Alec have a nice week-end brother !
Thanks man! You too!
Great video, and overall I agree with just about everything. Regarding not going too heavy, I agree, lighter sets focusing on reps, rom, squeeze etc. seem to be a lot more useful. The only caveat is, I found that going really heavy sometimes helped significantly increase the weight I could do on the lighter quality style reps, so I like a mixture of both.
I think this is probably fine. My gripe would be that most people who goo super heavy here....never take the time to go to the other side and control the movement instead. If you mix in a little bit of heavy work to complement your controlled work, I don't really see a problem.
Will check this later bro, keep up the excellent content. 💪😎
Thanks brother. Will do
So glad I just watched your hip thrust modification with the block and plates. It’s a doozy going from the floor
I had 3 different physio over 2 years and 3 different GP tell me I had to either deal with my hip & leg socket pain as it was "genetic" or get a surgery that might not work and make it worse. That I should be thankful I'm not in a wheelchair so I shouldn't complaint.
Hip Thrusts saved the sht out of me. I'm back to working out consistently, can walk for hours without any pain. Can squat, can jump, can high pull, can deadlift & can run now.
It is such a great, amazing exercise and because of my particular circumstance, I rated it as my #1 above deadlift & squat themselves which I wouldn't be able to (and I wasn't able to) without the hip Thrusts.
Not a single time did the physio suggest it. Got told I wore out my cartilage and damaged my tendon and told me to just eat a diet higher in grains (?) Boy am I glad he was wrong.
It should be up there with deadlift, pull up, dips, squats & rear delt pull variations when it comes to health.
Glad to hear you got things worked out man! And I agree, it should be viewed within a similar framework as things like face pulls. It can be a strength and muscle builder....and it is, but it really shines when you think of it as a health and performance builder. That's my 2 cents anyway!
Dude, same. I had Conjunctasaurus Rex in my Upper Galapagos. It was so uncomfortable I dreaded squatting. But the thrusts came through.
i did them alot last year using the BB machine, its sorted out hamstring strains when running, weak glutes can affect loading to hamstring etc.
These plus reverse sled drags and hamstring curls are also great for knee health. I haven’t done these in a while but will add a few sets each week again after being reminded of how good they are. I’ve also found that they are a little easier to set up with an ez curl bar than an olympic bar. You are forced to not load it extremely heavy with the ez bar and it is much easier to balance.
Don't get me started on sled drags man!
Another dose of Friday morning nuance from the Hybrid Athlete 😎 it's always my go to sign the weekend has arrived! (outside of reading the calendar 😂)
Hahaha awesome man. Hope you enjoyed!
First. I think having the line of force go through the hip as you fully shorten the glutes, makes them a fantastic lower body accessory. Great video bro.
Agreed! The force vectors are not mimicked with any other exercise, which at least means you have to consider the thrust something different from everything else that's available, if nothing else.
@@EnkiriElite there is a direct correlation between top level athletes and glute development. Show me a great athlete with pancake ass
@@orionxs2213 All about the cake baby!
I have a huge pelvis and hip thrusts are really awkward to setup with heavy weight, making the stance a bit inconsistent. I often feel it in other leg muscles. Though if I let go of numbers on the bar and focus on doing 15+ reps it might be less of an issue.
Provided I am squatting deep and doing back extensions for that terminal hip extension, are hip thrusts still a must for hip health? Would 1leg hip thrusts be comparable?
This is why I'm so glad I got a hip drive machine at my gym. It automatically gives me full rom. Only mess around with barbell hip thrusts when that's taken.
I'm jealous of those things man. A few of my clients have access to them and everytime they send me training footage i secretly shed a single tear.
I include hip thrusts into both of my leg days every week, the first one is after heavy squats so usually i do 3-5x20. The second day is on my variation squat day and this time i will go a bit heavier for 3-5x10 but will always add in a pause at the top so I dont go too heavy
Good man
Welp you've convinced me to put it back into my routine 👍
Let me know how it goes for you man
@@EnkiriElite well as a pancake ass there's really nowhere to go but up lmao
GVS got it slightly wrong in his assertion of strong powerlifters not doing them,Zydrunas Savickas regularly does them on lower body days.
He's not bad at lifting weights, believe it or not.
Interesting! I wasn't aware. And yeah, its funny because most elite PLs do NOT incorporate them....yet the cost of incorporating them is incredibly incredibly low. They don't create almost any negative stress at all, and it only take 15 minutes 1-2x per week to get in valuable work on them. So there aren't really.many good reasons to not do them.
@@EnkiriElite casually inserts uncle Z doing wery casual 440kg hip thrusts*
@@EnkiriElite It's probably to do with stimulus to fatigue,he's in his forties and will be looking to lessen the long term trauma whilst maintaining muscle in his posterior Chain,which seems to deteriorate after age 40.
@@ThePitPony yep yep, that easily recoverable work starts to become PRIMO once you get a bit older. Makes what you're doing even more impressive!
@@EnkiriElite stefi Cohen said when she trained them alot, her deadlifts lockout got slower.
So they're might be drawbacks.
I also use this exercise as prehab and I find, at least for myself but some of the members of the gym that I go to, that it really helps with my back pain.
Glad to hear it!
Doing hip thrusts, glute bridges, and kegels will turn you into an absolute demon in the sack
Bruh 😂
This is my 2nd week not deloading the weight on the floor and it's been a complete game changer...in taking the exercise completely out of my lower back, of all things. I used to always hip thrust on top of crash pads/blocks because at the time I found standard benches too high to set up on, but my low back would always be the first to give out. Now I'm trying standard benches and for the first time I can actually go to failure on the glutes and hamstrings. The only downside is that the bench still feels too high that I have to push myself up against it on the setup and wonder if that thing's gonna tip over.
So hip thrusts are like nordic curls of hips. Nordic curls are important for athletes for hamstring injury prevention and rehab. Hip thrusts seem to provide the same benefit in terms of prehab and rehab. I remember how I was sticking to hip thrusts during my back pain rehab but now left that movement completely. It's high time I include them in my regular training. Thanks for sharing your insights brother. Peace :)
Interesting. For a period of 2-3 months I really pushed the hip thrust and got to 315lbs fairly quickly, not even ego lifting, was hitting 15-20 reps every session, keeping tension as you stated. Was watching moutaindog1 at the time so I was following his cues for the movement. Never felt it in my glutes got in a good hamstring stretch and quad pump. I sumo deadlift and take a wide stance on squat now and my glutes are definitely growing and im fixing my hank hill ass finally.
Think the equipment I was using a hip bridge machine and as your video states it’s a worse version
Good video
I used to sprint and we did hip thrusts alot to developer speed.
Not only that, I tend to use them as I've got a bad back from 2 slipped discs, deadlifts and squats are hard when it feels like my back is a noodle.
They're just too easy.
Dead stop reps, what you call deloading to the floor are actually amazing for strength. As it forces you to push out "the hole" of a hip thrust and you'll definitely use less weight. This variation is hard asf for me.
thanks a lot ill be trying without touching the ground
10:50 . Listen to this man. Wise words. Lower the weight, go for higher reps and ensure good form aka glute stimulation as opposed to lower back taking the brunt of force.
Thanks!
Thx very informative once again, i got a question on these, i want to build my squat for a time so i want to try smolov and the 20 rep squat program (also for experimenting and for fun) would it be good to do hip thrusts 2-3 times a week (the way you suggested) alongside squat heavy programs for the recovery/longevity aspect? as these are quite intense i won't be deadlifting at all and limit my pressing to preserve energy but i want accesory's that complement heavy squats and i never done them before but i can kind of theorise that it would go very well together.
You can do it.. thrust, squat, dl in that order
I absolutely need to do this exercise but I can’t. I’m pretty weak in this area and I can’t seem to perform it without a great deal of pain to where the bar is resting. And yeah, I’m using a bar specific foam pad. I even tried with an additional folded towel. Not sure why but it feels like it’s smashing tendons, ligaments, or arteries, nerves, or whatever. Doesn’t feel right at all.
Oddly like the polite rebuttal / conversation:)
i love thrusts, just can't do em because of a surgery i had right under my abdomen (catheter injected directly to my bladder). The hole it made has healed but i still feel it's weak and will never fully recover. Makes it super uncomfortable to have the bar right over it especially with any kind of weight 😒 literally feel my bladder bag moving and crushing under just the bar
i do bodyweight hip thrusts perfect for the lower back glutes and
femoral biceps
I alternate between hip thrusts and Romanian deadlifts. For me, hip thrusts hit my hamstrings hard (I have excellent mind muscle connection in this area) as well as my glutes.
I have pathetically small and weak glutes, generally a hard time to activate them. One of my biggest regrets in my training career is not having trained them specifically for so long. I seriously think especially my Deadlift would benefit greatly from bigger and stronger glutes.
Been thrusting for a few months now (as well aß training abduction and other glute stuff), let's see where this leads me.
It leads too... big squat a deadlift? Lmao
@@hotgirl7772 exactly
I think if its done with moderate reps like 5-15 focusing on the contraction not the weight. When ive done 500 lbs it doesnt feel like glute isolation anymore. With lower weight and more emphasis on mind muscle i think its better. But if you do squats, deads i don't think its necessary. If your goal was just glutes without thighs It is a must I agree with Gee OFF
Agree with you that lighter weights are usually better here, but I'm trying to get people to think outside the scope of bodybuilding and muscular hypertrophy only!
Any view on the glute kick back machine?. Its an enjoyable exercise to do
I think it's a valuable exercise! I would do it if i had access to one, but I would do it explosively.
Alot of people don't know just how fast, and hard old folks decline after they have a hip fracture.
The structure around the hip is tied to the rest of the body in a way we cannot even explain. That's why the body adapts so viscously to the squat. When the body senses a threat to that joint, it fires on all cylinders.
If this improves the health of that area, it should be looked at as basic maintenance.
Yessir, I do believe that the importance of hip health is something thst goes unnoticed until it starts to deteriorate.
You ever try single leg, explosive hip thrusts? They're kinda popular among sprinters. I see you like sprint training, might want to check it out.
Yeah, I've seen it. I tried it once and it seemed....awkward. Wasn't sure about it! But I may need to try it agai .
I like hip thrusts for the simple fact that it was the lowest hanging fruit for muscle gain on my body.
You can add a good 5 lbs of muscle to your ass which helps in just adding overall mass. More muscle = higher metabolism.
Seriously, I took my hip thrust from barely being able to do 155lbs for 2 sets of 15 and now I perform them for 2 sets of 15 @ 235 and the strength gains are still not slowing down. Incredible how much muscle and strength you can add without hindering your hamstring or quad recovery.
Also, adding mass to the ass has almost completely alleviated my lower back pain, and my glutes fire better protecting my lumbar.
Is the smith machine variant okay? #EnkiriEliteFitness I like to convenience of it.
Man you rule!
I appreciate you bro 🙏
Hey where is your conjugate program? I tried Google and couldn't find it. Can you link it?
It's on Patreon only bro. You can access it by signing up for the $5 tier or higher.
www.patreon.com/EnkiriElite
Where's a good place to program these? End of lower body day? Are these something that have a lot of fatigue, or can they be recovered from fairly easily?
Recovery is fairly easy. If you do them correctly your ass will be INCREDIBLY sore the next day, but once the body acclimates Recovery is easy peezy. I usually place them at the middle or end of a lower body training session.
Personally, I would NEVER, but NEVER, train solely glutes if I didn’t have a knee problem. In the vast majority of cases, knee problems occur due to underdevelopment of the gluteus or problems with the feet (flat foots) because the knee is a "consequent joint". Because, if you have a problem in one of these two places (or both) you will have a knee problem. To cut a long story short, since I've been doing hip thrust and on the adductors machine, I don't have a knee problem anymore! And one more thing, I’ve never been more stable while doing deadlifts and squats. And only while you are stable are you really strong.
What do you think of using a smith machine for hip thrusts?
I think it works fine, but I would probably use a barbell preferentially myself.
Hip thrusts make you feel so strong. Before I could even deadlift 440 I could hip thrust 500 for 8 reps
Hip thrusts have improved my squats and deadlifts
Remember when Toshiki Yamamoto was doing really heavy hip thrust because he thought the olympics weren't happening and literally maxed out the bar and still could do more. But that man is a beast in general with what he can do.
Hip thrusts are legit. I’ve found success with 10-20 reps as opposed to less than 10. Sets of 20 burn
What are your thoughts on glute bridges as an alternative for quad dominant dudes/dudettes that feel hip thrusts more in their quads?
The bridge can be used to "wake" the glutes up if you use a static hold in the fully contracted position. Beyond that, it's value is small. It's a warm-up/activation/prehab movement, imo. The quads are mostly just helping with stability here as there is not much knee extension going on and I have never personally coached somebody who I couldn't get to start "feeling" their glutes on hip thrusts. Sometimes it just takes a bit of work. One thing you can try is the couch stretch in between sets as that will help to relax the hip flexors, which antagonize the glutes (hip extensors).
how much % of your hip thrust 1RM would you say you should do for your working sets? Say my 1RM is 180kg. I was bored one day and decided to test my 1RM lol
I don't believe in maxing the hip thrust. I usually start people with a low percentage of the conventional DL 1rm and then go from there. Usually between 30-40% of the DL 1rm for 3 X 15-20. Then I essentially add 5lbs to the bar every 2-3 weeks for a really really long time and taper the reps down to 12-15 at some point, then eventually 10-12. You can do that for like a year...at least.
I heard if you go to low it gets into your lower back. To keep glute contact you shouldn’t let your knees go past your ankles when lowering
That is an arbitrary standard.
I seem to have a ”responsive ass” seeing as it gets bigger from both squats and deadlift.
But also Ive found that climbing ladders while carrying stuff and getting down on the ground and standing up for a day while working also hits your glutes pretty good. 🙃
But the ”general health” argument seem logical enough. Maybe I need to try it.
I'm trying to think big picture these days! Took me a long time to get to that point btw lol
Honestly I'm the same way, never done much in the way of isolation except during warmup I do single leg thrusts just to help get the blood pumping, I have a big ass and always get sore glutes. Split Squats and hinges are enough for me it seems.
I don't think they're necessary unless you have a specific issue in the glutes/hips that you need to isolate it. The loading is absolute whack for a single joint movement. My gym had a hip thrust "station/bench" thing that has a better back angle and it took me 4pl8s to even reach the 15RM range and that was back when I was a 155lb dyel. The issue wasn't the weight it was the bar pressure on my pelvis. It's not better than squats for glute hypertrophy as Bret Contrares, the guy who popularized it, already said that in an updated article.
Basically, it's an awkward movement if you don't have a setup for it, takes a ton of time to setup and it does very little. The opportunity cost is not worth it when you could just do dumbbell rdl's or something else.
RDL' and squats do not load the hip in the same fashion as the hip thrust... I use 405 for 10 reps on the exercise (which I'm not really sure when loading 4 plates became a big deal?) and I took about 6 months to even work up to doing that. Takes about 5 minutes to set up. The stimulus to fatigue ratio is incredibly favorable. And it will contribute to training longevity and performance, which was the main point of this video. I make no comparisons regarding hypertrophy because I don't care about that, but even then, if you get less hypertrophy out of this than a squat then you are doing it wrong.
I'm not sure I've heard anyone speak to the hip thrust as a sort of preventive maintenance movement.
Everything comes back to the hips. Not sure if you are still having knee issues, but honestly, you might even find it helpful with that. Obviously if you are in meet prep mode you wouldn't waste your time, but during Crossfat season might be just the time to experiment with something like this.
@@EnkiriElite for sure. Reverse sled drags really made knee feel nice over the summer, cold outside right now so I've been avoiding them 😂😂😂
Chubbs had it right all along I guess, "It's all in the hips" made Happy Gilmore a legend.
@@freakied0550 haha I always use that line when talking about lifting. Truer words were never spoken. RIP Chubbs 🙏
hip thrusts is a must if you want to explode in deadlifting, bench pressing, squatting power and your entire muscular system. if you don't want those then don't do it. Your ass is the center of your body, and any movement you do for pulling to pushing starts from your ass thanks to your back muscles extending into your hips and ass. your ass balances you with your hamstrings. do barbell hack squats and jefferson deadlifts, jefferson curls, barbell hack squats without touching the floor and holding 5 seconds at the bottom without touching the ground and going right back up and repeat. get strong. pausing is mastering the weight, becoming one with the weight , inheriting all the power the weight has to offer, static holding the weight . bulking hard and cutting hard but still lifting heavy ass weights, heavy lateral shoulder raises, i mean 40-50lbs dumb bells, i am able to lateral raise a 60 lbs dumb bell all the way over my head for years of heavy lateral raises on a bulk, if you want power, bulk hard, if you want to cut, and maintain 90% of power, coffee in the morning, and fast, maybe have a bar or 2 during day to cut hunger, drink juices or something, take preworkout before training for energy, you may eat after training and before bed, train heavy or relatively heavy everyday then have reps until you die training weeks with lightweight, deadlift everyday or almost everyday heavy or lightweight, most power comes from biceps, do resistance cable bicep curls for 15-30 rep sets if wtv weight you can reach that far with., go higher in weight with each set then pyramid down. with every rep you curl static hold it at the top, not slow bring down but hold the weight in the air, whether hammer curl, overhand curl, normal curl, i can hold a 60lbs dumbbell in the air hammer curl style 5 seconds for 12 reps ez, people say its a hard feat but i can curl my own bodyweight, i was 230 pounds at a bulk and cut down to 185, yet i can barbell hack squat 4 plates for reps with pauses and im just getting started really, still learning the way to get more powerful but if you find this comment you will acquire alot of knowledge, if you train and keep active your body will get younger as its rejuvenating itself and getting rid of sleeper cells, my last name literally translates to Ironborn.
Yes, the hip thrust is worth doing.
Agreed!
One thing i think is absolutely the best about this exercise is how well you can progressive overload it. I went from 135 for some crappy reps to hitting 805 easily on it. The big mistake people make is not loading it properly. You should be repping out your deadlift pr on this exercise!
O RLLY?
Indeed yes
Correct 👍🏻
Aside from the carry over the hip thrust has provided on my squats and deadlifts, glute hypertrophy isn’t just for women. People with a big chest and big biceps but a flat ass is a bad look. Give me a guy with a nice peach (no homo)
I ain't gay, but I agree witcha. Pancake ass just makes you look weak.
Old comment, but women are also attracted to a nice pair of glutes. Most guys honestly heavily lack in this department, so if you develop them you will stand out.
If someone never did the exercise it would make sense to do it even for strength PRs bc theoretically it could add 5 pounds to the lift
Nothing like an athlean x ad on your video lmao
Haha it happens bro
"Squeeze the ass, make it burn" Alec enkiri 2022 😂
I see you use a board (wood) to raise your feet of the ground this might be the missing link for me the movement always feels weird for me with my feet on the ground! Thx!
That extra hip ROM can be super beneficial. Kind of a pain to set up, but it can definitely be worth it.
@@EnkiriElite hahaha i can see that other people in my gym won't appreciate me using heavy plates to keep me in place 😂
12:28
pain in the ass lmao
Nice info..Side note,You’re Conjugate program is free?
Naw lol, not sure what i may have said here that indicated that. But I have a bare bones version for cheap on my Patreon from when i was still building the program, and then the real manual is available on my web site...for not as cheap lol
@@EnkiriElite 💪🏿
I used to like them, but my homegym bench is too high and setting these up has become a pain in the ass and it hurts my shoulders
I put pads down so my back doesn't feel uncomfortable. I literally do them on wooden boxes lol
Haha pain in the ass 😆
+1
Alex, as I've said before, I love your content. However, I hate hip thrusts. Honestly, it's because I'm lazy. Maybe if my gym had a hip thrust machine :)
I'm envious of people who have access to those man. They're the truth!
#TeamBubbleButt #PeachPapi
Hold it at the top buddy
"Pancake ass is an endemic" haha true man
Thanks, Before moving to the home gym route back in the pre-covid world in which we now live, I think the biggest reason I never tried hip thrusts is because even though we live in an age when gender fluidity is socially acceptable, I did not want to be seen as another one of the ladies in the gym. Maybe it is time for me to give these things a try and work my ass off for once.
The ironic part is theres absolutely nothing girly about having strong and powerful glutes.
That thumbnail, lol
I try lol
That was one weird video to watch :D :D Good info tho
Hahaha eh well
uncle rico selling Thrust Must Plus
Hahaha
The Hip thrust is an overrated exercise for glute hypertrophy.
I made the experience that multi joint loaded strech exercises are always the best for strength/hypertrophy and mobility.
But the single leg hip thrust is a much better option because it works the hips in a different way (internal rotation) wich is so importatnt for athlism and hip health.
There is no main exercise that adress hip internal rotation except the single leg hip thrust. As a sprinter i really know the importance of functional hips.
Why are my parent's fighting? I like Goeff AND Alec🥺
We're just having a discussion, go back to bed kiddo.
You are wrong. The hip thrust direct builds your deadlift. You aren’t loading them heavy enough
The hip thrust is a great exercise, no doubt about it. But is not the holy grial of glute or hip joint health; the bulgarian split squat is far superior and more transferible to other movements like squats, deadlifts or even sprints.
I never said it was the holy grail, nor did I say it was better or worse than anything else. However, I disagree that Bulgarian Split Squat does any of the things that you described.
I stopped cause my glutes wouldn't stop growing and they became basically the muscle everyone is pointing out on me :/
some people are weak around there, so they need it. simple
Tsrif
I do hip thrusts because I want a bigger booty than my girlfriend!
JVS is almost as uninteresting to me as Dairyland.
This video is a bit old! I don't pay too much attention to any of the noble natties these days if I'm being honest.
I've been doing hip thrusts for over a year now. My gf can't walk anymore. Death by snu snu
Lol
#freenh
CONFIRMED he just coaches people so he can get them to send hip thrust videos...
What a sicko!?!?!
jk
Lolz
I spent half my 20’s hip thrusting like 20 hours a week. Think I’m good…
great info bro but you speak too fast and scream too much which makes hard to watch it all, just constructive criticism
#freeNH