Weighted hip thrusts question

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gothchiq
gothchiq Posts: 4,598 Member
in Fitness and Exercise
So on the advice of many Internet Peoples (lol) I switched from pelvic bridges with weights to weighted hip thrusts, with my shoulders supported on a bench.

This seems to work my calves really hard as well as the butt. Is this to be expected, or is it a sign that my form may be off? I seemed OK in the mirror, copying the demonstration by Bret Contreras. But then again no one can see themselves from all angles.

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  • JoanieU2
    JoanieU2 Posts: 1 Member
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    Try and push through you heels and engage your hamstrings more and gluts. Take you toes off the ground and flex your ankle at 45 if it helps. If you are having a hard time feeling you hamstrings, lower the weight and focus on them.
  • rileyes
    rileyes Posts: 1,404 Member
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    Dig the heels in?
  • Emilia777
    Emilia777 Posts: 978 Member
    edited May 2015
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    All hail the weighed hip thrust!

    Okay, now that that’s out of the way… I can’t say I feel it in my calves either… but maybe that means I’m not doing it right. Check out this video and description too, if you want another take on it. I haven’t seen the Bret Contreras demo. The above also sounds like great advice.
  • Alidecker
    Alidecker Posts: 1,262 Member
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    Agree with pushing through the heels, can't say I have ever felt it in my calves.
  • jemhh
    jemhh Posts: 14,261 Member
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    Yes, it works your calves too. From here:
    Exercise Data
    Type: Powerlifting
    Main Muscle Worked: Glutes
    Other Muscles: Calves, Hamstrings
    Equipment: Barbell
    Mechanics Type: Compound
    Level: Intermediate
    Sport: No
    Force: Push
    Your Rating: Rate this exercise
  • jennifershoo
    jennifershoo Posts: 3,198 Member
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    I need to start doing that.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    As mentioned push off the heels and not your toes.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • BigLifter10
    BigLifter10 Posts: 1,151 Member
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    ninerbuff wrote: »
    As mentioned push off the heels and not your toes.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png


    Yes. Sometimes, instead of the floor, I use a Reebok step, shove it against the wall and put my heels on it. It changes it up a little. This isn't a calf exercise. It works your butt and hammies. Burn baby! :)
  • gothchiq
    gothchiq Posts: 4,598 Member
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    OK, thank you! Heels it is. I'll roll up an old towel under my toes or something to sort of force the position until I get used to it. I had a feeling something was going on. It was doing more to my calves than my glutes lol... and my calves are not in bad shape, already.

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