Tip Do Hip Thrusts for Better Glutes Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do Hip Thrusts for Better Glutes Learn this and make it a staple Here' s how it' s done by Bret Contreras December 25, 2015January 31, 2022 Tags Tips, Training If you want to transform your backside, your weapon of choice should be the hip thrust. Professional athletes and physique competitors are using it to strengthen their glutes and build their strength, speed, and power. Here's how it's done: Wedge yourself into position, get tight, and take in a deep breath before initiating the concentric (lifting) action. The back hinges on the bench at the line that's just beneath your scapulae. Don't slide up and down the bench. Set up with a medium to wide stance with your feet pointed straight ahead or slightly flared. Push through the heels and don't rise up onto your toes. The bar rests just above your pubic bone and stays there throughout the duration of the set. Make sure you reach full hip extension. If you can't lock out the hips, then you're going too heavy. Your shins should be fairly vertical when at the top of the movement and the knees should track over the toes. Don't let the knees to cave. Your ribcage is kept down during the set to prevent your chest from arching. This ensures that your lumbar spine doesn't hyperextend and your pelvis doesn't anteriorly tilt. Think stable, flattened torso with pure hip motion. Use a smooth tempo and avoid flinging the weight upward. Lower the bar while keeping eccentric tension on the glutes. Reps can be brought all the way to the ground and reset, or reversed in mid-air without touching down. Focus on using the glutes to push the hips straight upward. This focus is critical for building the glutes. Hold the last rep of each set isometrically at the top for 3-10 seconds. This will build good habits and ensure that you're strengthening end-range hip extension. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Forward Head Posture Fix This posture issue will lead to lifting injuries and recurring headaches. Here's how to straighten it up. It Hurts Fix It, Mobility, Tips, Training Tessa Gurley July 24 Training The Best Damn Posterior Chain Exercises A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension. Bodybuilding, Glutes, Powerlifting & Strength, Training Bret Contreras January 7 Training The 200 Rep Challenge Need to shock your muscles into new growth? Need to make that personal trainer with the oversized head and youth-sized Under Armour shirt drop his favorite baby blue dumbbell on his toe? Then this killer workout is for you. Training T Nation April 15 Training Tip Raise Your Elbows at the End of a Curl To get bigger biceps, you have to train all three functions of the muscle. This is the forgotten function. Here's how to do it. Tips, Training Christian Thibaudeau February 18