I use a chest press machine (my gym has a couple so they’re no all used up) so the bench is screwed in to the ground and not going anywhere or put ur bench up against the wall !
Okay now I know I was 100% extending my hips at the top to the max. And my back DID hurt next day, I just didn't know what causes it. Gonna do it this way instead. Thanks coach.
Finally someone who also talk about the bottom part of the movement. I included hip thrusts in my workouts a few months ago and let me tell you that it only took me six months to hurt my back pretty bad. I was very cautious about not hyperextenting the hips at the top, but now I see I've been arching my back way too much at the bottom. No one talks about that. In fact I've seen many videos, including from Bret's athletes where people have a huge APT at the bottom, and it is never mentionned as being a bad form. I don't understand why it is not more largely discussed. Because trust me, you can hurt your back this way just as bad as with hyperextension - I learned it the had way, and haven't been able to train my legs for 6 weeks so far. Anyway, thank you so much for this video!
The information here is so good for patients recovering from low back injuries or surgeries. I often see gluteal weakness concomitant with lumbar spine injuries, and this exercise done properly strengthens the glutes while reinforcing lumbar spine stability. Thanks coach!
Thank you Kevin! These cues are excellent for post low back injury patients, as well as general people to prevent those injuries. It helps to target the glutes and take the strain off the low back, as well as decreasing shearing forces on the spine as the hips pull forward. I'm glad you found this useful and thank you very much for the support!
So I learned hip thrusts from watching Bret Contreras and have been doing these on a Smith machine, but over time my form slipped and started looking a lot like this video, where I was locking my spine and basically just pivoting on my shoulders. I found that that was putting a lot of strain on my lower back actually, it hurt my upper back where I was against the bench, and I felt it more in my thighs than my butt. So I went back to Bret's videos, corrected my form, and immediately felt nothing but my glutes working and it felt way better. I would just suggest trying both ways. If you use the "wrong" method (it's not wrong btw, don't be fooled), just avoid overarching your back when you come down and be sure your hips are tilted forward when you load your weight. Do whatever feels right and watch more videos- don't take advice from just one person because everyone's body is different!
I’m so glad I found this page. I always see Tiktokers telling me to focus on my form but they’re always doing it wrong too lmao and I can’t afford a trainer 😂
That's what I used to say/think😂 But once I understood the importance of doing them I accepted that feeling. My quads used to be HELLA overactive and if was causing me A LOT of pain! Not gonna lie... My form was shitty AF too!🙌🏼 Hahaha! But I never did hip thrusts & focused on hamstring work before so I'm not suprised I developed quadricep tendonitis😂 But a lot of things in life can be/feel awkward. Especially when we've got extra sets of eyes on us. I didn't want to do them because I felt like people would think it's weird and judge me. Especially being a guy... But one day I just said "fuck it!" this is for MY health! Now I do them all of the time and my legs workouts are AMAZING!!!🏋🏼♂️ The more you push yourself outside of your comfort zone the easier it gets every time💪🏼 So keep at it! YOU GOT THIS!!!💯 Angel's all around you✌🏼😇
Thanks Saji! I appreciate your kind words. Be sure to subscribe to my channel as I will posting new videos Mondays and Fridays. I also post a lot of new content on my social channels @coachpjnes24 on Instagram and @CoachPJNestler on Facebook. Are there any specific videos or information you would like to see? Please let me know! Thanks
The idea is to engage the gluteus medius at the end of the motion. You'll know when you are as you'll feel the separation from your gluteus maximus. You only want a dip of about 3 inches. I weigh 100kg, only use 110kg to perform this exercise. This is the biggest ego lift going right now in gyms.
I was telling someone that the spin is supposed to neutral from neck to lower lumbar. If you tuck your chin you are stretching your splenius capitis and other neck muscles too much. This can cause a neck strain. The only thing I see here is that she needs to push down her body a little more to create more of a freer hinge motion. With this exercise, people want to go as heavy as possible and compromise their form not realizing that you achieve proper form and then you slowly load. Proper form builds muscle.
I've been told by multiple trainer's that your neck should always been in a neutral position (in line with your spine). If your core is in the correct position, is it really necessary to bend your neck?
I would like to see info on how to safely get in position with a loaded bar. I have never seen that in any of the videos I’ve seen on these thrusts. Videos always start with loaded barbell magically in raised position. How to exit the exercise would also be useful.
Sit on the floor with your back again the bench and have the loaded barbell on the ground in front of you. Roll it over your legs, then lift into hip thrust. My question is how do they get into position with an UNloaded barbell lol
I tried the hip thrust but the positioning of my knees felt unnatural so I stopped for fear of injury. How wide should my legs be apart? Are the feet wider apart than the knees? Do I point my toes straight forward? Thanks!
does a Nautilus Glute Drive or other similar machine encourage good form? I can feel these work but sometimes they can be such a struggle to set up to the point where I seldom increase weight
Thanks Dustin! Are there any specific topics you would like to hear about? I am always looking to provide my knowledge and content to the community. Please let me know!
Is there any science to tell you, proportionate to your height, how tall the item you will be leaning on should be? Like “up to your knees/thighs” etc. (I’m 5ft)
Doing this exercise wrong actually severely hurt my upper back muscles (PT made me carry weight that was so heavy I could barely lift it using hips and right after session I developed bruises on my back where the back meets the hard mat and the pole was resting higher where my bladder was and ended up hurting my bladder and ovaries!!) I really fucking hate hip thrusts after that
Wonder if her back is a little high on the bench. Edge of bench should be just below your shoulder blade? Just seems to be moving her chest..up and down too much? Head should be tucked and not moving.
I do it on the ground so you lay down with your legs bent and you do the cheek squeezing which thrusts your hips up. If you look at the blogilates video for what makes you bootyful the video is meh but she shows you hip thrusts without a bench.
Oh the irony. The funny thing is that its YOU that is actually coaching it wrong. Bret Contreras put this to bed a while ago. I made rhe same mistake, so don't feel bad. Yes, excess APT is bad when loaded in an any standing exercise. When horizontal, all thats happening with the pelvic tilt is getting to use extra muscles and ROM in the hips. Also helps to cut out those damn erectors that tend to take over whenever possible.
I was thinking this too. Honestly, I've tried both ways and this way hurts my lower back. I think Bret's way is better- just have to be conscientious of over arching on the way down. Who knows- whatever doesn't hurt you and makes you feel it in your glutes is probably right for you!
I've been doing it wrong, for sure. I cant do this exercise without me and the bench sliding across the room.
Sabrina Parker i put 35 lb weight plates behind the two back legs of the bench ;)
Honestly same
And my sweatyness doesn’t help, i am also slipping off the bench 😅😅
Lol it’s really effective especially when it’s done the right way! I had to go through trial and error
I use a chest press machine (my gym has a couple so they’re no all used up) so the bench is screwed in to the ground and not going anywhere or put ur bench up against the wall !
Love when someone explains the difference of what everyone usually does wrong and how you know you are correcting it.
me, every time I do hip thrusts now: dollar in my butt cheeks
Lauren OldAcct 🤣🤣 gotta keep it real tight
gotta squeeze those cheeks yes lol
I’m fucking dead 😂😂
Hehehe 🤣🤣🙊🍑🍑
Id like to see that.
I’m so glad I saw this. I always wondered why my lower back would ache immediately after this exercise. Thank you so much for this 💕
yes some great tips for sure.
Okay now I know I was 100% extending my hips at the top to the max. And my back DID hurt next day, I just didn't know what causes it. Gonna do it this way instead. Thanks coach.
Thank you! I was doing it wrong. So grateful for your video.
Finally someone who also talk about the bottom part of the movement. I included hip thrusts in my workouts a few months ago and let me tell you that it only took me six months to hurt my back pretty bad. I was very cautious about not hyperextenting the hips at the top, but now I see I've been arching my back way too much at the bottom. No one talks about that. In fact I've seen many videos, including from Bret's athletes where people have a huge APT at the bottom, and it is never mentionned as being a bad form. I don't understand why it is not more largely discussed. Because trust me, you can hurt your back this way just as bad as with hyperextension - I learned it the had way, and haven't been able to train my legs for 6 weeks so far. Anyway, thank you so much for this video!
This was soooo helpful. Thank you for showing the correct way to do this!!!
Thank you very much! No wonder I had a lower back pain after doing Hip Thrust last week.
This is a great video. I was thinking about this recently and your video hits the nail on the head!
The information here is so good for patients recovering from low back injuries or surgeries. I often see gluteal weakness concomitant with lumbar spine injuries, and this exercise done properly strengthens the glutes while reinforcing lumbar spine stability. Thanks coach!
Thank you Kevin! These cues are excellent for post low back injury patients, as well as general people to prevent those injuries. It helps to target the glutes and take the strain off the low back, as well as decreasing shearing forces on the spine as the hips pull forward. I'm glad you found this useful and thank you very much for the support!
short but filled with great infor. very helpful! thanks
So I learned hip thrusts from watching Bret Contreras and have been doing these on a Smith machine, but over time my form slipped and started looking a lot like this video, where I was locking my spine and basically just pivoting on my shoulders. I found that that was putting a lot of strain on my lower back actually, it hurt my upper back where I was against the bench, and I felt it more in my thighs than my butt. So I went back to Bret's videos, corrected my form, and immediately felt nothing but my glutes working and it felt way better. I would just suggest trying both ways. If you use the "wrong" method (it's not wrong btw, don't be fooled), just avoid overarching your back when you come down and be sure your hips are tilted forward when you load your weight. Do whatever feels right and watch more videos- don't take advice from just one person because everyone's body is different!
Thank you for this info! This helped a lot
This video is what i needed ... sorry to my back . Thanks coach
Love this series!!!
Amazing tutorial man! Keep it up! Please do shoulder press video 😁😁😁
I thought i was doing it right until i injured my low back. Thank you very much
Best explained!! Thank you!
Perfectly explained, thanx!
I think I have to watch all your videos before going to the gym next time.
شكرا لك
Thanks coach .. this is what youtube are for
I’m so glad I found this page. I always see Tiktokers telling me to focus on my form but they’re always doing it wrong too lmao and I can’t afford a trainer 😂
I am new subscriber coming from Amanda Bucci's channel. Excellent explanation! Thank you, can't wait to see more of your videos
Welcome! Thanks for checking out my channel!
This is always so awkward to do at the gym
That's what I used to say/think😂 But once I understood the importance of doing them I accepted that feeling. My quads used to be HELLA overactive and if was causing me A LOT of pain! Not gonna lie... My form was shitty AF too!🙌🏼 Hahaha! But I never did hip thrusts & focused on hamstring work before so I'm not suprised I developed quadricep tendonitis😂 But a lot of things in life can be/feel awkward. Especially when we've got extra sets of eyes on us. I didn't want to do them because I felt like people would think it's weird and judge me. Especially being a guy... But one day I just said "fuck it!" this is for MY health! Now I do them all of the time and my legs workouts are AMAZING!!!🏋🏼♂️ The more you push yourself outside of your comfort zone the easier it gets every time💪🏼 So keep at it! YOU GOT THIS!!!💯 Angel's all around you✌🏼😇
My first time was awkward, as a male... I don't care anymore what people think..... I want a good ass
I’ll be awkward for the booty gains 🙃
@@tinabellawatch yessss me too lol
Great explanation❤
This is great instruction. Awesome 👍
great information coachpj..thank you very much
Thanks Saji! I appreciate your kind words. Be sure to subscribe to my channel as I will posting new videos Mondays and Fridays. I also post a lot of new content on my social channels @coachpjnes24 on Instagram and @CoachPJNestler on Facebook.
Are there any specific videos or information you would like to see? Please let me know! Thanks
This is really good, thx!
Great instructional vid ☺️
So i’m doing it right xD my back doesn’t hurt at all 😍
Thanks for the information
got it cool now I know what I was doing wrong, pushing too much at top.
The idea is to engage the gluteus medius at the end of the motion. You'll know when you are as you'll feel the separation from your gluteus maximus. You only want a dip of about 3 inches. I weigh 100kg, only use 110kg to perform this exercise. This is the biggest ego lift going right now in gyms.
EXCELENT VIDEO I WAS DOING THIS AND WONDERED WHY MY LOWER BACK HURT
Thanks. Very helpful.
Thank you 🙏🏽
Doing it today. Wish me good luck.
Yes, pinch that dollar! 😆
Super helpful!!!!
very clear!
Love this! Any ideas for quad dominance people such as myself? I feel it in my flutes but more in my quads and hammies!
It might help to really press into your heels. Sometimes putting more weight in your toes activates those anterior muscles.
Excellent thank you
Very useful tip
I end up pushing the bench back when I do it this way. I will have to find a way to hold the bench.
great content, thanx
Thanks, How should be neck's position?
Can you do one for squats? How to squat properly
I was telling someone that the spin is supposed to neutral from neck to lower lumbar. If you tuck your chin you are stretching your splenius capitis and other neck muscles too much. This can cause a neck strain. The only thing I see here is that she needs to push down her body a little more to create more of a freer hinge motion. With this exercise, people want to go as heavy as possible and compromise their form not realizing that you achieve proper form and then you slowly load. Proper form builds muscle.
I've been told by multiple trainer's that your neck should always been in a neutral position (in line with your spine). If your core is in the correct position, is it really necessary to bend your neck?
Brianna Blatchley your neck should be bent forward for this workout bc it keeps your spine from hyperextending over overextendjng
Do I inhale coming up and exhale going down or vice versa? thanks 💖💖
I would like to see info on how to safely get in position with a loaded bar. I have never seen that in any of the videos I’ve seen on these thrusts. Videos always start with loaded barbell magically in raised position. How to exit the exercise would also be useful.
Sit on the floor with your back again the bench and have the loaded barbell on the ground in front of you. Roll it over your legs, then lift into hip thrust. My question is how do they get into position with an UNloaded barbell lol
I tried the hip thrust but the positioning of my knees felt unnatural so I stopped for fear of injury. How wide should my legs be apart? Are the feet wider apart than the knees? Do I point my toes straight forward? Thanks!
Do hip thrusts engage the TFL? looking for glute strengthening exercises that will not make the TFL fire.
This helps with sciatica a bit.
does a Nautilus Glute Drive or other similar machine encourage good form? I can feel these work but sometimes they can be such a struggle to set up to the point where I seldom increase weight
I did it this way and some guy at the gym told me im doing it wrong. I shouldnt be moving my head at all
So helpfull
That bench about to run away
Love it
What if you dont have someone standing next to you to hold the bench stationary?
I already know I'm doing these WAY wrong
good stuff!!
Thanks Dustin! Are there any specific topics you would like to hear about? I am always looking to provide my knowledge and content to the community. Please let me know!
Thanks I started doing hip thrusters and noticed my back was more sore than my glutes. I knew something was off
What about the foot placement??
The best is how we wrestler do , lay on the ground and bring out hips all the way up , you can’t cheat and you will push higher
Helpful, thanks. Is it correct to assume the same pointers about body position and range of movement apply to single leg hip thrusts?
Mostly yes
Dude looks and sounds exactly like Paul Ryan
i feel it in my thighs and not my glutes. what am i doing wrong?
It’s the top of my legs that hurt
my knees hurt when I do this exercise...
How to keep bench from sliding ?
Yessss👐
for moments I thought I was on Jeff Cavalier's channel
I wish! He is excellent
Is there any science to tell you, proportionate to your height, how tall the item you will be leaning on should be? Like “up to your knees/thighs” etc. (I’m 5ft)
The bench should be around the height of your knees or a little lower but not higher.
I’ve been doing them wrong all this time and embarrassing myself at the gym 😅
JeannetteBermudez same sis
Dr. Johnny Sinns taught me the wrong way!! 😏
I noticed if I don’t rest my neck on the bench i get so much stiff no problems. I feel the tension on my neck. How can i do avoid it?
Train your traps with shoulder shrugs.
Is that Abella Danger?
I've always done it right.
I don't know what to believe anymore.. many tutorial is the opposite way
This move is great ,but for many trainees the crushing of the pubic bone restricts going heavy.
Functional contractions Move the bar down to the upper thigh, not on the pubic bone.
What about foot placement?
Karen Prr about shoulder wide, play around a little bit to find which position is most comfortable and engaging for your glutes
Bro if you do that , the bench is gonna move backwards and you end up falling...
Doing this exercise wrong actually severely hurt my upper back muscles (PT made me carry weight that was so heavy I could barely lift it using hips and right after session I developed bruises on my back where the back meets the hard mat and the pole was resting higher where my bladder was and ended up hurting my bladder and ovaries!!)
I really fucking hate hip thrusts after that
Wonder if her back is a little high on the bench. Edge of bench should be just below your shoulder blade? Just seems to be moving her chest..up and down too much? Head should be tucked and not moving.
Absolutely, all great tips!
Whoo! Squeeze that dollar! Lol. JK.
Thank you..Great video.
I always put a $5 bill between my butt cheeks. Works every time. I tried a $20, and it didn’t work for some reason
Isn’t that hard on the spine?
Was doing it right, but nice to be assured anyway
Or just do cable hip thrusts
with weight on her hips she will flip the bench behind her... at least thats what happened to me.
Any tips for that problem?
Matthias Tasser That happened to me.I was so embarrassed.
Matthias Tasser use the Smith machine
Rochelle Bonner I was gonna but,couldn't get the bench positioned right😕
Crissy Hall put the bench in front of the machine, on the outside.
I do it on the ground so you lay down with your legs bent and you do the cheek squeezing which thrusts your hips up. If you look at the blogilates video for what makes you bootyful the video is meh but she shows you hip thrusts without a bench.
I did it wrong,lol~
Whoops
If it’s so unsafe why are you putting her in it?
can you also do these on the floor? thanks!
Like glute bridge you mean?
exactly, with a dumbbell as well, or does it need to be with a bench?
Susana Alshabander Z. , oh. Yeah. You can do it on the floor. But dont curve your spine. That's the important thing
oh perfect! thank you for letting me know xx
Susana Alshabander Z. The floor works but I think the ULTIMATE hip flexión happens when you have your upper back elevated. Try it using a low chair :)
Isn't that bench too high for her?
linwilllogan yes! I said that too
Not at all. It’s a regular bench and can be done that way.
I agree
Oh the irony. The funny thing is that its YOU that is actually coaching it wrong. Bret Contreras put this to bed a while ago. I made rhe same mistake, so don't feel bad.
Yes, excess APT is bad when loaded in an any standing exercise. When horizontal, all thats happening with the pelvic tilt is getting to use extra muscles and ROM in the hips. Also helps to cut out those damn erectors that tend to take over whenever possible.
Bret Contreras, anyone?
Doesn’t focus on driving from the heels lock in those glutes just as the squeezing a dollar ? Kinda hand in hand maybe…
This is the opposite of what Bret Contreras recommends🤔
Alena Hoffman I was thinking the same thing
I was thinking this too. Honestly, I've tried both ways and this way hurts my lower back. I think Bret's way is better- just have to be conscientious of over arching on the way down. Who knows- whatever doesn't hurt you and makes you feel it in your glutes is probably right for you!
I noticed this too! Bret recommends long spine then short spine aka pelvic tilt