How to Properly Perform a Hip Thrust - Set Up, Execution, and Master Even Without A Hip Thruster
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- Опубликовано: 10 фев 2020
- The hip thrust has been increasing in popularity within the last decade and is arguably one of the most effective movements to target the glutes and posterior chain as a whole.
While popular, it is a very often butchered exercise when it comes to set up, execution, and even programming. Furthermore, most gyms aren't equipped with nice hip thruster machines, so figuring out how to replicate the hip thrust set up without a set machine can sometimes be a problem.
1) Proper Barbell Hip Thrust Hip Set Up Without a Hip Thruster
2) Proper Hip Thrust Execution And Cueing
3) Pre-requisites to Master Before a Loaded Barbell Hip Thrust
Read the full article here: theprehabguys.com/master-the-...
I watched a ton of videos but still couldn't figure out why I was mostly feeling it in my quads. Moving my shoulders way up on the bench and not dipping my hips down as far was a game changer. Thanks so much!
THE VIDEO I REALLY NEEEDED!
You don't have any idea how desperate I was looking for this video.
Finally, I'm going to properly do the Hip thrust
Heck yeah we love to see it! So glad you enjoyed!
This exercise a lot of men don't do but it's the most EFFECTIVE for glutes
The best video at explaining how to hip thrust !
I have never done this exercise and before I watched this video, I had A LOT of questions. You were clear with directions and described each step and why. I know I am not ready yet, but when I am, I will have the confidence to perform it. Thank you.
Thank you so much for all the great details you cover in this video. Especially where to place weights and what to do if the bench is too high
Thx for this man. Just setting up was such a pain in the ass. Before I was setting up my bench on a decline and using it as low back support and using the cage pins as stops. I have more ROM doing it this way instead.
Excellent, detailed instruction for properly executing hip thrusts. I got it. Thank you!
Wow! Incredible helpful! Thank you for this, I honestly thought I was too heavy because I kept pushing the bench. Makes me happy I’ll be able to do this today!
Best explanation on setting Hip thrust , thanks.
Wow great form and super informative. Thank you!!!
this video truuuuly deserves more views and likes, thank you for making it
Very useful information here - thank you, Prehab Guys!
Glad you enjoyed Maia!
I come across you guys on instagram. I've learnt so much from you from just 3 videos already.
I've currently got a real bad hip injury that im trying to recover from. Going to the chiropractor, doing strenghtening exercises and stretches. A lot of glute/hip/single leg exercises are helping me out. Thank you for making these !!
We're glad you're enjoying our content!!
@@ThePrehabGuysI'm worried if I do this exercise it will hurt my wang even with a mat it would still put a lot of pressure there right? 😎👍
Great content! The delivery of information from the first guy was awesome.
Thanks! I could not figure out how to get the weight on at all! I was holding it vertically and then trying to lower it down. Did not work lol. Now I can actually do this darn exercise!
Great job, glad I could help!
Best explanation I’ve found. Thank you!
Thanks for adding those prereqs at the last third of your vid, including that flexor stretch.
Awesome. Perfectly explained. Thanks!
Thank you so much! New workout plan includes this. Excited to try today.
Wahoo let us know how it goes, Trina!
Great explanation!
Thanks for this great video!!!!
thanks for your advice
Thx brutha, this was an excellent 101 to HT.
Thank you for this vid really helped me 😃
Awesome so easy to translate thank you!
Thanks man, this helped a lot!!
No problem! Glad to hear it helped!!
I've been working with a trainer for a while now and hip thrusts have been a struggle for me because I always end up feeling the most strain in my mid and lumbar back afterward. I also have neck injuries, so I can't keep my neck looking straight to activate my posterior tilt properly. I had no idea how big a part the head position played in this exercise. It's not something my trainer has ever mentioned. I'll bring it up to him and see about finding an assist block for my neck during this exercise! Super helpful video, thanks!
Awesome so glad you found us! Keep us posted on how the hip thrusts go for you!
Brilliant.
incredible ty
Awesome thx dude
Extremely useful!!
So glad to hear that! Be sure to sub, good stuff coming soon!
Hi. When hip thrusting - in starting position should be posterior pelvic tilt or just at the end position posterior pelvic tilt?
Thanks for the set up tips , I was using a fixed barbell haha
excellent!
Thanks Doreen, glad you enjoyed. Any other topics we should cover?
So helpful! Love your content... question about leg width. Should you be open like a V and not parallel (knees together)?
Thank you!!! Generally shoulder width apart, but can go a bit wider if that feels best for you!
Thanks for doing this video. Very informative and instructive. Just about to get a barbell for my home gym and I'm looking for more like this to concentrate on form and technique from the start. Please could you do a series of videos on specific barbell exercises that total beginners can do? I'm 50 yrs old and spend all day sat at a computer so need to be careful. I want to ve successful at this type of exercise and build up my ability sensibly.
Thanks for the love and appreciate the kind words! We actually have some really great structured fitness programs through our app that I think you may like! I would check out our Fitness Fundamentals program to get started! bit.ly/tryprehabYT
Thanks for confirming what a pain this is to set up! Someone will make a fortune inventing a no setup machine. I like cable pull-throughs as well as squats and RDLs.
Song at the end of the video?
What's the ideal height for the bench to be able to go all the way down? I'm only 5' and the bench is so high and its putting alot of pressure on my low back..
Your are a great teacher
Thank you! 😃
would it be same beneficial with 5 feet rod ?
So heavy or moderate weights on pelvis during full extension via PPT isnt pressure for low back?
My femurs are long in comparison to my shins. How high of a bench should be used to avoid thrusting to high or low?
I tend to feel extension into my knees if I'm thrusting higher than my torso on the bench. Hope I explained myself 😉
Most definitely!!!
4:57 hahaha I’m at the gym laughing like a child now
This is quality content
Thank you very much!!!
The not going all the way down when the bench is too tall! Thank you
Great explanation. you made every little detail of the hip thrust very clear.
Glad it was helpful!
Fantastic video, I've been doing these moves (floor hip thrusts w/o weight and the stretch) for months and didn't know about the pelvic tilt. I tried to incorporate a weighted hip thrust in my routine but wasn't getting it, it wasn't feeling correct. Now I know why! Thanks!
Hey man! Awesome video :) I have a question! How do I get the barbell in position when the weights are smaller / lighter. I can't roll the barbell onto my body like you can with those bigger weights! I'm only at 25kg (including barbell) atm.
elevate the barbell just enough!
@@ThePrehabGuys what if the plates name it too heavy and I can set it up on the machine but it’s too heavy to lift out of the machine to put in the floor??
Great info! If i use the hip truster and or ( glutes machine ) should i use this one you guys are showing here anyway ? Thanks
There are a few good machines out there, use what feels safe and comfortable for your body!
Awesome vid. I'm 5'7 and use a 12 inch tall stepping stool for my base. I always felt like it's too short since everybody uses taller benches. But I think I'm getting about the same range of motion as you are in this vid.
Thanks for the comment Joe, the set up for this exercise can be tricky!
Same!! Exactly the same situation. Glad this confirmed i was doing it right
Straight to the point finally lol
I'm 6'6 and I actually have the opposite problem. The benches are often too short for me. Anyone have any advice?
Awesome Awesome Awesome 👌
[P]rehab. Good video..my hip thrust form must be all goods then..I felt my glutes burn right on my first set of 3x8..glutes were on fire..good tips though & thank you..
5:03 I died 😭
Have to work my way up to 45 from 25?? Okay but how do I do that if I can’t roll the bar over my legs?? Just can’t do hip thrusts? Is there a way I can safely lower down with less weight that’s too short?
Exactly
I don’t think my gym has the box will the played laid flat on the ground behind the legs of bench stop it from moving ? Every time I’ve tried to thrust the bench tries to tip
Use a jump box or just a wall...?
so you want your back more on the bench or less? because im hearing different things from people and it’s really messing me up with the thrusts 😭
This helped me a lot thank you
Personal note: @03:20
So glad to hear it!
Sir can you please do the episode for sciatica pain...
we have this! have you seen our low back recovery program? you may find this beneficial.
Can you demonstrate this on a smith machine?
Hi, what if you're unable to get the bar on the hip due to your stomach getting in the way? Also, when I do it the bar tends to tilt to one way and is quite unstable and I go in the middle 😏 any guidance would be helpful. Really really beneficial tips that I can't wait to try. Thank you
Thanks for reaching out! Bar should be resting comfortably on your hips. If you are noticing that the bar seems to be tilting as you lift your hips up, be sure that the bar is even on your hips and that also your hips are achieving even height as you lift them up.
I can't use the big plates yet I can only do 20kg so I've been using the weighted bag is that okay?
That's great! Progress based on where your body is at!
so is this like a hinge and posterior pelvic tilt method combined? Sorry if this is a dumb question im just so lost in all of the different info and I just want to protect my lower back
Great question! Yes, performing a posterior pelvic tilt at the top of the motion will assist with getting the glutes more heavily involved and allow you to not arch your back instead.
There’s no appropriate area with a bench in my gym unless I move one to the middle of the gym floor and then I will be on stage haha omg 😖
What is a beginner weight to start on a hip thrust machine for a female ? Thanks!
Very dependent person to person - start with a weight that feels challenging but able to maintain appropriate form!
Is it possible to still do this in the smith machine? I’ve seen some people do it like that
For sure! Lot's of ways to add a hip thrust into your workout routine!
What if you can’t lift those heavy tall plates?
thanks!! everyone talks about doing hip thrusts but not everyone talks about how to get that darn bar into position LOL
Louder for the people in the back haha
What about warmup sets? Thanks!
Warm up sets are always great!!
I always feel my hamstrings when I try to do glutes. I have done stuff for months with my glutes. I can really feel them when I do the Rowling machine. Sometimes when I do weighted hio thrust I feel my glutes, but mostly my hamstrings fire. I've done all the cues mentioned and I really stretch everything I should. I dont know what it is about glute bridges, but it feels like all hamstrings to me. Its my glute max I have difficulty with, my glute medius/side glute I can easily fire. When I went to a physical therapist about this, it wasn't very useful since the excercises given all worked my hamstring even though they were meant for the glute. Should I just continue using the rower for my glutes, maybe across time it will help me activate when I weight lift ? The physical therapist said I had glute amnesia, weak hips, and inner thigh muscle. He did some sort of test which showed I has almost no strength in my glutws. I had very strong quads and hamstring. I have played sports for years and had knees injuries which is why I went in. Its frustrating b/c I can build all the other muscles through hard work. However, I'm feeling hopeless with the glutes b/c I cant feel them so working, so how do I build them?
So sorry to hear about your frustration with this! We've got you covered here, check it out! theprehabguys.com/how-to-turn-on-your-glutes-fact-or-fiction/
@@ThePrehabGuys awesome thanks! I havent tried the whole program yet. But if I dont feel my glutes firing initially should I just stick with it and eventually they will turn on? I have always not stuck with something because I'm worried its strengthening the hamstring more which is reinforcing the problem of hamstring dominance. Thanks again!
@@jasmines9228 mind muscle connection. Do the movement slowly and feel where it is. Also make sure to squeeze that muscle when your on the eccentric or “action” phase if you want to call it. When curling the eccentric is curling up the weight. The big thing I can tell you to cue that movement for you is lay in bed bring your ankles toward you with your knees pointing up and just squeeze your butt cheeks. To truly squeeze them and close them completely your lower body just naturally wants to go up.
i just simply put the bench horizontal with the legs resting against the wall, that prevent the slide and the fall over, it also gets shorter, so you can do it without "shimmy out the bench" like he does in the video
Great idea!
Thank you! Can you do the hip thrust in a declined bench?
We don't see why not! It will change mechanics a bit but give it a go and see what you think!
@@ThePrehabGuys Thank you very much!
Can we use any bench or what do you recommend?
Benches work well but really any stable surface should work!
Ok cause I've been looking at videos and they said it shouldn't be too high from your shoulders..I want to get a bench that I can put my feet behind the bar and do sit ups but I don't know if that will be too high that it won't align with my shoulder blades.
Should you keep your scapula depressed while doing hip thrusts? Thank you for the very informative video btw
retracted yes, not necessarily depressed
@@ThePrehabGuys Thank you for replying, after my testings when i try to depress my scapula then i loose the rounding on the mid back and it is hard to keep looking forward making it easier to arch the lower back.
Can we just not push the bench against the wall? Instead of placing plates and step at the back?
Definitely could do that, too Teresa! Lot's of options!
What if you're not using tall plates? I'm actually watching at the gym and I feel kinda ignorant rn
And do the tall plates require a different size bar. ( circumfrence). I have a normal EZ bar.
I tried it today at the gym but i think my form is messed up:( i could not
Keep practicing this! Consistency is key!
@@ThePrehabGuys i will. thank you so much
Or you can do it on a proper HT bench and do full range of motion.
So I cant do this excercise if i use less than 20kg. Thats awful. I will be able to use this excercise in a year because that is just too much weight for a beginner
Just use a dumbbells or a curling bar 🤷
Missing a few little bits here 😅 shimmy? Or just use plates to raise the bar height? Don't go All the way down? We should be looking to lengthen the glute. Lots of little bits wrong in this video ...
the glutes get lengthened as we move back into the hinged position - if we go all the way down, we'll lose tension in the glutes that we're trying to strengthn!
His glutes were not sore, if you’ve been deadlifting at all and lifting for a couple months go ahead and slap 225 on that bar.
One of the coolest benefits of this exercises is it shows people how to use their ass in exercises which prevents injury to other exercises. Yea you will go up in weight fast but it's the only exercise I can think of where your gluten are the primary muscles worked.
I’ve never understood why people hinge their whole upper body just to do a hip thrust. to me you feel it more in your glutes when you just isolate that small movement and thrust just the hips not the whole freaking back.
Thank you for not making a drink mix,eating some fraud protein thing,and not playing some cheese rap song.:-) :-)
Almost went with the cheesy rap song 😉
"DO YOU WANT TO LEARN HOW TO PROPERLY HIP THRUST?" no I was hoping this was a cooking channel with the title! 😑 I like the content but starting with that pop up in the video wasnt giving me high hopes
Thank you so much! Was easy to follow 🎉