HOW TO: Do Hip Thrusts 🍑💥 Best Exercise For Glutes w/ Bret Contreras | Hip Thrust Exercise Demo
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- Опубликовано: 22 авг 2024
- MY WORKOUT GUIDES: MarieWoldFitness.com/Coaching-Plans
IN THIS VIDE: Bret Contreras aka "The Glute Guy" and I show you how to execute the HIP THRUST! We demonstrate the best set up, proper form, recommend variations, and explain WHY "#TheThrustIsAMust" if you want to grow and shape your booty.
Where you can find Bret:
- BretContreras.com
- @BretContreras1
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Приколы
I started doing these recently, and I can feel how strong the lift is when I do it. Even as a guy, this is a very useful exercise. I'm doing primarily in order to increase my squat and deadlift abilities, but I'm not gonna turn away the aesthetic benefits, either. I know ladies appreciate a good butt on a guy, too.
JackgarPrime Absolutely true
Its a Bad exercise i had pain in the back
@@curious_boy9092 thats because you are doing it wrong ..
the movement of the hip thrust is a must for every man out there
"eVeN aS a GuY". Yeah, men need glutes too, dumbass. The glutes generate power. Your deadlift will be weak without glutes, and you will have a disgusting lookin physique without glutes.
I've seen many of Bret's videos, but this was a great recap. The other day in the gym, a girl was doing barbell hip thrusts, and at the top position she was looking straight up at the ceiling. I almost said something but, aside from my hesitance to intrude, especially on a girl wearing the usual "Stay away from me, and that goes double if you're twice my age" ear buds, I couldn't remember exactly why you should look forward, not up, at the top. Thanks for the reminder.
I wondered why my back hurt... Until I watched this. Thank you so much for taking the time to break it down so easily
This is the best explanation of why it's so effective (load/end-range hip extension). Thank you for this.
I been working on my glutes for about a good month and a half now. I just started doing hip thrusts for the first time the other day and OMG! I felt it immediately! And was SO SORE for like 2 days! Def mad I haven’t incorporated them before but I am glad I’ve started!! Can’t wait to see my gains!!
Did you do your warm up stretching before your workout?
Brett has changed my training and my booty forever too. About 2 year ago I completed his Gluteal Goddess program and I was hooked on thrusts (and pull-ups) since then. I now do some form of hip thrusts at least 2X/week with daily glute activation. It's made such a difference in not only the shape/aesthetics of my glutes, but has helped me be and feel stronger in all other aspects of training...especially squats and deadlifts. Thanks for all of the great content Marie and Brett!
His info and explanations of how to APPLY concepts are second to none!! I'm glad there are lots of other ladies out there who have benefitted from Bret's work (:
Yay! I read that book too and I'm just starting the Gluteal Goddess program. He's the best. Great video! Thanks Brett and Marie!
Evin Himmighoefer
Pull ups too?? Just to keep upper body toned.or mix it up for glute rest between heavy sets?
Can you give examples of your daily glute activation exercises? Thanks so much!
I watch this at least once a month just to check my form again and again. Thank you so much
This is the best video on HOW TO HIP THRUST!!!! Both of you thank you for the job you have done!!!!
I've been doing hip thrusts wrong all the time. Now I'm going to excel this workout!!!!
How are your glutes doing since?)
I love hip thrusts! Glute exercise knowledge is still collectively new. Now I can explain it better to people & try variations 😋
I swear I started hip thrusting every leg day and I've seen AMAZING results, I can't beleive I waited so long to try them 🍑
How long did it take to see results?
@@allieg5573 I started hip thrusting and I tracked my progress for 4 months I actually did a video on my channel with before and afters pics /videos. You should really try it, even with just a dumbbell
Thanks! Ill check it out:)
@So Bo I just hit my PR 225lbs. I do one day heavy (warm my way up to a heavy weight) and one day low weight high rep (135lbs)
@@ShayyButter I always feel them on my quads and hamstrings?
this was very helpful because I tend to look up sometimes now i know to not do that.
That's a common mistake!
OMG U GUYS....😭😭 i been doing it wrong all this times ... no wonder my spine always in pain😭 thx to u guys it wont happend again👌👌👌❤❤❤🏋🏋 u guys r game changers thx a million😊💪 make sure to keep my head up. n thats for the extra Technic moves I had it wrong all along as well😭😅 thx guys.. 🍻 so excited heading to the gym now like with a big smile on my face knoing i gots this now. n wont run r skip that one cause its my fav😭❤👌👌🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑
head forward not up
If we could have a video like this for every move we do, it would be amazing!
i love and really appreciate all the barbell variations you guys gave to help change up traditional hip thrust training!! :)
Glad you found it helpful! thanks for watching (:
I REALLY wish my gym had this machine! I always feel bad because at my gym, in order for me to do a hip thrust I have to steal the barbell from the bench press, drag a bench over from the free weights section, and steal weights from a Smith machine. (For some reason we have SIX smith machines that don't touch the floor but we only have one bench press with a barbell and one real squat rack.)
Amelia Adcock you could use the bench from the bench press or take a bench to the smith machine, put some plates on the floor for your feet, and do it there.
You could use the leg extension machine ? That is usually used for quads ...
kaylee scharneck yes I do the same , always use leg extensions machine easier to setup the weight
Amelia Adcock you use kettlebell or plates weights you don’t have to use a barbell any weight can do the job as you doing the right movement
Find a new gym
Hip thrusts have elevated my 🍑 gains tremendously!!
Arriba maincra
@@lamarw9035 nada q ver
Thank you for this, I’d always feel a lot of pressure on my lower back and it would begin to feel sore and not in a good way. Great video & awesome tips
Holy crap, just learned I'm arching my back to much at the top. So informative. Thank you Maria and Brett!
One of the best tutorials for the hio thrust. Bret is a Legend and deserves a whole lot recognition. Thanks for the video!
I wish I saw this before. Today was the first time attempting this with weight and it was unsuccessful. Watching Bret work with you and explaining everything is clear what I was missing. Thank you two!
I've just started my fitness journey x I'm so glad I saw this early
We have this at my gym and I had no idea what it was for. I’ve been struggling using the end of a bench. Thanks for showing me the effective way.
I love hip thrust! I’m so glad you found him and made this video because I needed these tips! Thanks so much!
Seriously so happy right!! I was soooo excited for this video!! Love you Marie ❤️❤️ Cant wait for your next video with Abby 😆😆😆
This video was so so helpful! I am doing hip thrusts in a tri-set so there's not a lot of rep (kickback 25, steps up 15 and hip thrust 12) but I am guessing that my position was not so great at all actually! 😱 thank you for saving my spine!
This was top quality content!💪🏻New subscriber here thanking you for your professionalism and thorough tutorial. 🤗
Thanks for subbing!! (:
What is the difference between hip thrusts and glute bridges? Excuse my ignorance but I always thought they were the same thing?!
More range of motion with the hip thrust.
Glute bridge = back is on the floor not a bench, Hip Thrust = back is on a bench
wow,just wow. really appreciated this video. It explained so much of the basic but just in a safer more efficient way of doing things!
So glad you found it helpful!
Ugh I been feeling so sad because I felt like I been doing it wrong because my back would hurt and I only felt it in my thighs. I’m going to try again tomorrow really hope this works out makes me feel like I’m not meant to have a butt or something
I totally agree that using bands increases the challenge of doing hip thrusts. And I have found using bands have helped me engage my glutes more. 💪
omg I cant believe I have only just watched this video...this is literally amazing ! so so helpful !! bret is such an inspiration ! xxx
Holy moly I’ve been abusing my spine this entire time
I just started doing hip thrusts this past week! I couldn't have found this video at a better time. Thank you for explaining in detail. I'll try this tonight. :)
Amazing video! Every time I see Bret in any video I know I'm going to get a wealth of great information. I went under 8 months of glute-centric stress in order to properly understand the mechanics behind it and its benefits for the sake of future clients. Bret, although he doesn't know it, was essentially helping me along the way since day 1. I gotta head to a seminar to meet the guy and thank him in person like you got to. He's been a real game changer since I stumbled upon him through a curios Google search on building bigger and better glutes.
This is literally so informative and helpful!!! Can't wait to use this tips next leg day!
I've really started to love your channel lately. You've grown up a lot over the last year and I now really relate. Also things like this Brett contreras seminar are really valuable.
This is exactly what I've been looking for! Thank you for this Tutorial Video! I believe this was the culprit to my lower right side back pain due to my back hyper-extension. I will keep my chin tucked in from now on. Again, Thank you!
Great video Marie. I’ve have both lower back and knee issues for many years now and find that hip thrusts are the least stressful on them when working my glutes. For me, the mind-muscle connection is about the best I achieve compared to any other exercise, regardless of muscle group. Some really nice technique explanations here. Thanks to you both and Cheers! 👍👍
Now gotta try not making eye contact with anybody while doing this😂 (love hip thrusts, it's a little awkward sometimes tho)!
This was very helpful! I tend to have issues with my hip thrusts and I think it's the way I set myself up very much going to implement this next time I do them!
Glad we could help (:
I learned alot from this video!
Awesome video! Will keep all these tips in mind every booty builder day :) I've been doing hip thrusts for the last couple years, but it's always good to be reminded of proper form and to see some variations.
I do them with the smith machine. It’s my first exercise I do after my warmup. I have a love/hate for them but they do work. Great video
This was an exceptional tutorial! Thank you!
I invested in Bret's hip thruster, it's definitely one of the best things I have in my gym, all the other ways are ok, but this is the only one that is perfect!
Best explanation have ever seen. So well explained. Helped me thrust 100kg. Thanks guys!
That's interesting. The first time I heard of the hip thrust movement was from a trainer that trained Jennifer Lopez ages before this dude hit the scene.
The coolest hipster
Wish I had this video 4 years ago! Very informative.. Thanks!
This was great! I love doing hip thrusts, I really feel the burn!
Although I want to ask you one thing- if I go heavier with the weights and still are able to perform about 8 reps BUT I don't feel "the burn" in my glutes as I do when I use lighter weights, is it still as effective at buildning my glutes? In size may I add, strength is not as important to me. :)
Lisa Loving wonder the same
Lisa Loving great question! I experience the same.
Same with me!
Lisa Loving I found that when I go heavier I felt it more in my quads, so played around with foot position helped me and by keeping feet positioned on heels as I push up
Lisa Loving I have also found that placing my feet on a step also helps .
one of your best videos yet soooooooooooooo imformative, ive been missing these videos from fitness youtubers everything has been about vlogging, thank you so much for this i will defintly put this into account when doing hip thrusts :)))))
Finally some real information about the "hows" and "whys"! A valuable vid to watch!
this is the most helpful video ive found on hip thrusts and actually improved my form. thanks!
Your videos just keep getting better and better! Love the content, quality, and your personality as always❤️
Instead of focusing on keeping the chin tucked ...I think it is a MUCH better "cue" to actually do an upper ab crunch, while also contracting your transverse abdominals. The upper ab crunch keeps your rib cage short, prevents chest expansion thereby protecting the back and contracting the lower abs (transverse abs) helps prevent pelvic tilt. Anyway ...that is what helps me.
Great video, I was killing my back over arching my spine, thanks
Thank you so much for this video! I've been struggling with doing barbell hip thrusts and I always get so anxious in the gym trying to figure it out xD no other video I found explained it this well!
This is such a good video, thank you so much for uploading! I was having a lot of back pain due to bad form and this has helped me a lot.
Really love how informative your videos are! Felt like I was stuck in a plateau and all these informative videos have been a great help in taking my training to the next level haha
This is so well explained, thank you for posting this! I'm always worried about trying all these good workouts because I dont know proper form etc, but this video really helps a lot with that!
Awesome, wish I had quality guides like this for all my exercises. I have subscribed.
So glad I found this video! My boyfriend is like widen your stance I was like I don’t feel it. I like narrow ! 😑
I’ve had lower back problems so I’m starting this with just the band so I can get the best form possible.
I originally was born with with a big butt but I love hip thrusts the most
I feel it most than other glute exercises and my butt is so tight and smoother than before I started exercising
I want that!!!
I could tell hip thrust made a huge difference on my glute workout after 2 weeks.. it burns like hell but you know it's good.
Doesnt get any better than this!!! Even a more detailed than his seminar: )
Wow I learned a lot. But my problem is my gym benches have weird shape.
Marie, this is one of the best videos you've ever put out there! Top content, super detailed, I truly like this style of video!!! I've never hip thrust, my gym set up makes it really tricky to perform. Your video has changed my mind - might need to find myself a new gym :)
The best explanation I ever wished for, thanks for the I put really key points and I love the last rep 10secs finisher, really killer 😂
That was so good! Thank you so much for sharing this guys. Going to the gym now to try them out 😀
will that guy in the back ever do a FULL pull up?
The world may never know
Legend has it, he's still back there....doing his knee-ups....
Bárbara Estigarribia That's what happens when your ego dominates your training: oneself will try to do a kizillen' incorrect reps instead of a few proper ones.
No, this happens when your muscles are exhausted from prior exercises...
Liam no. I do weighted pullups at the end of my full body workouts
Ok, this confirms alot of mechanics issues that I suspected were going on when I would do these on the hip thruster machine / hip thrusts on the floor. I'm not quite 5 ft, and I find that alot of machines don't fit the parameters for someone my size. I ended up moving to the floor with a barbell, because the bench was too high for me etc, and I was out of alignment, so my back would hurt more than anything else. 🤷♀️
Thank you so much for better explanation
Very helpful
This just popped up and I’m so glad. It’s old in date but the information was very new for me. Thank you !
I can't seem to get comfortable when setting up. I have decided to purchase his bench! I am very happy I watched this. You both did such a great job demonstrating!
Yass!! I've been waiting for this one!! Thanks guys!
Great video, thanks guys!!
Thank you for watching and commenting, Stephanie!
I always show this video to people. This is the most in-depth one I can find. I don't think even Bret has a detailed video like this on his own channel 🙃😂
At 45, im looking for symmetry and strength balanced in all aspects of my physique and not imbalances. If this exercise is gonna take my thrust-game - i mean glute strength to the next level, im all in.
I love Bret. I didn't realize that you were following his advice so much. It makes me want to watch your videos more. Thanks!
Love the hip thrust, truly seen in the difference! Thank you!
Thank you for this video, super helpful. I’m getting back in to strength training after 18 years off, my goals are to rebuild muscle / metabolism and lose about 80-100lbs of weight. When I was doing hip thrust earlier, I could only do them with a very small amount of weight…… I like the band idea, I’ll add it in to help me work up to the bar with weights. It’s crazy what 18 years off does to the body 😂
I really love this exercise, thank for ur explanatiion ,
I love this exercise! thx for bringing the glute guy👍🏼 love reading his articles 🤓
Loved this, thank you! I have been trying to do hip thrusts but somehow my front part of my thighs always starts to burn first...do you have any tips on that?
Great vid🙌🏾
can anyone tell me the difference in glute activation between hip thrusts and glute bridges, i just cannot feel my glutes in the hip thrust, but glute bridges feel great. is one better than the other? anyone?!
Alex Glover It very much depends on the person, based on their proportions. I LOVE hip thrusts as for me it's a greater range of motion than glute bridges (I am short and have short legs) and I increase range of motion of glute bridges by elevating my feet on a riser. If hip thrusts don't work for you then you don't have to do them - stick to what works for you personally.
thanks for replying! yeah i'm 6'1 and hip thrusts are just a real pain for me, i feel glute bridges a lot more! was just checking to see if it was a comparable exercise for horizontal glute development
Absolutely loved this video. Super informative!
This was so helpful! I loved it!
Absolutely loved this video. Thank you so much for all your awesome tips
How do you feel about these on the smith???
Our gym doesn't go heavy enough for me with just a barbell.
Megan Wampler also interested in this answer. I like doing them on the smith machine because of the easy set up.
So helpful! Thanks Marie & Bret!
Love him! And this was actually super helpful, even for someone that already does thrusts!
Thank you for sharing this!! ❤️ great vid
Besides back pain has anyone else experienced neck pain?? I try to look down while doing this exercise but it just feels awkward. Thank you so much for making this video! I have stopped doing hip thrusts all together due to back/neck pain. I will take this information and give it another chance:)
Yesss been waiting for this vid!
the more you know this was super helpful
This helped me so much. Thank you!!!
Should you put weight in your heels when doing these - or keep your feet flat? Thank you!!
Haha I shared you're ad that was on your video.👍🏼💕 Thanks for the in depth info. you showed me things that I haven't heard yet and for that I'm very appreciative thank you. I just finally got my weight set and bench so I'm pretty excited to get started to take it a step up a notch.... I had currently was using body weights two 7 lb dumbbells or bands.