Are u aware of BB hip thrusts work glutes more than squats?
jstarz002
Posts: 176
Just read this thread http://www.myfitnesspal.com/topics/show/1106697-flat-bum of someone asking advice about what to do about a flat butt and everyone is like SQUATS.... Yes; barbell squats are one of the compound moves you should do for dat *kitten*.
But are you aware that barbell hip thrusts have been scientifically proven in EMG testing to stimulate MORE glute activity than squats or deadlifts....???? It is the #1 exercise for everyone that wants a nice booty. In addition to hip thrusts you should do barbell squats, deads and other accessory exercises etc but hip thrusts are the most effective...
For form advice search for "Bret Contreras on Youtube" and watch videos on how to perform them.
People are not giving the hip thrust the respect it deserves. Guarantee that if you are doing it right you will feel it in your *kitten* more than squats ever...
Start with body weight and then just 95lbs on the barbell working up to 225lbs... Eventually you will want to be able to do 225 for reps. Also, very important to eat in a caloric surplus to build dat *kitten*.....
As for embarrassment; just get over it. I have no shame and no embarrassment. I am a female and when the power racks are taken I will myself take up an entire bench press and do my thrusts right in the middle of the gym while the entire gym stares in awe. It's not embarrassing but badass when you hip thrust a crap ton of weight and 99 percent of guys at the gym are too ignorant to even know what a hip thrust is or what the heck you are doing. My glute aesthetics is 100x more important than what strangers are thinking of me in the gym.
So just try it once!
But are you aware that barbell hip thrusts have been scientifically proven in EMG testing to stimulate MORE glute activity than squats or deadlifts....???? It is the #1 exercise for everyone that wants a nice booty. In addition to hip thrusts you should do barbell squats, deads and other accessory exercises etc but hip thrusts are the most effective...
For form advice search for "Bret Contreras on Youtube" and watch videos on how to perform them.
People are not giving the hip thrust the respect it deserves. Guarantee that if you are doing it right you will feel it in your *kitten* more than squats ever...
Start with body weight and then just 95lbs on the barbell working up to 225lbs... Eventually you will want to be able to do 225 for reps. Also, very important to eat in a caloric surplus to build dat *kitten*.....
As for embarrassment; just get over it. I have no shame and no embarrassment. I am a female and when the power racks are taken I will myself take up an entire bench press and do my thrusts right in the middle of the gym while the entire gym stares in awe. It's not embarrassing but badass when you hip thrust a crap ton of weight and 99 percent of guys at the gym are too ignorant to even know what a hip thrust is or what the heck you are doing. My glute aesthetics is 100x more important than what strangers are thinking of me in the gym.
So just try it once!
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Replies
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Compound movements will always be superior to isolated movements. Activation is only one part of the equation. You can activate just as many motor units by squeezing your cheeks together standing in the grocery line as you can with a heavy barbell on your hips. You must also put stress on those muscle fibers. Compound movements put more stress on the body, causing greater hormonal and psychological changes.
Hip thrusts can be good as a warm-up/activation exercise, or as a "finisher" exerciser for your glutes after a few sets of squats.0 -
Compound movements will always be superior to isolated movements. Activation is only one part of the equation. You can activate just as many motor units by squeezing your cheeks together standing in the grocery line as you can with a heavy barbell on your hips. You must also put stress on those muscle fibers. Compound movements put more stress on the body, causing greater hormonal and psychological changes.
Hip thrusts can be good as a warm-up/activation exercise, or as a "finisher" exerciser for your glutes after a few sets of squats.
Hip thrusts ARE a compound exercise... http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust
It also works hamstrings and calves...
lol, just lol... please check facts before you call hip thrusts "non compound.... just lol
"The Hip Thrust isn't the most well-known exercise, if you haven't used it before check out my Hip Thrust video tutorial. Like the squat and the deadlift, the hip thrust is a lower body exercise that is not only a "compound" lift (it works multiple muscle groups at the same time), but it allows you to add a ton of weight."
http://breakingmuscle.com/olympic-weightlifting/the-rule-of-3-workout-routine-veni-vidi-vici0 -
Exactly this:bigsmile:Compound movements will always be superior to isolated movements. Activation is only one part of the equation. You can activate just as many motor units by squeezing your cheeks together standing in the grocery line as you can with a heavy barbell on your hips. You must also put stress on those muscle fibers. Compound movements put more stress on the body, causing greater hormonal and psychological changes.
Hip thrusts can be good as a warm-up/activation exercise, or as a "finisher" exerciser for your glutes after a few sets of squats.
When i see pictures of *kitten* from women that do Hip thrusts instead of squats i will change my tune.0 -
Hip thrust, butt bridges are far superior to squats for a bigger butt (see nowloss.com/butt). yes it's an isolation movement and 99% of the time I'd agree that compound movements are always best but in this case (being that your glutes are one of the bigger muscles in your body)...
the hip thrust or butt brdige beats squats and deadlifts hands down. I worked up to 405 on the hip thrust for 6 reps and believe me... it works!0 -
Exactly this:bigsmile:Compound movements will always be superior to isolated movements. Activation is only one part of the equation. You can activate just as many motor units by squeezing your cheeks together standing in the grocery line as you can with a heavy barbell on your hips. You must also put stress on those muscle fibers. Compound movements put more stress on the body, causing greater hormonal and psychological changes.
Hip thrusts can be good as a warm-up/activation exercise, or as a "finisher" exerciser for your glutes after a few sets of squats.
When i see pictures of *kitten* from women that do Hip thrusts instead of squats i will change my tune.
http://bretcontreras.com/hip-thrust-and-glute-science/
Pics coming right up. I am looking for that section on Bret's blog....
You guys are ignorant betw. Most powerlifters train hip thrusts because it helps improve their deadlifts; especially lock out. The biggest guy at my gym hip thrusts over 500 lbs.0 -
Hip thrust, butt bridges are far superior to squats for a bigger butt (see nowloss.com/butt). yes it's an isolation movement and 99% of the time I'd agree that compound movements are always best but in this case (being that your glutes are one of the bigger muscles in your body)...
the hip thrust or butt brdige beats squats and deadlifts hands down. I worked up to 405 on the hip thrust for 6 reps and believe me... it works!
Love your blog btw! I read it towards the beginning of my quest for bigger glutes journey. Hip thrusts increased my panckake *kitten* by over 1.5 inches...0 -
Hell i have an open mind ill give them a shot, new to me.0
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Also read this from Bret's blog
"Let’s say that all a woman ever does for her glutes is squats and lunges. Unfortunately squats and lunges always hit the quads really well but for some individuals they don’t hit the glutes very hard. Some individuals don’t use good form and therefore fail to hit the glutes during squats and lunges, and some individuals simply have unique anthropometries (body-types) which prevents their glutes from getting maximally targeted from squats and lunges even if they’re using great form. To obtain the best butt possible, we need to hit the glutes from a variety of angles with a plethora of exercises. Look closely at Ronnie Coleman’s glute fibers. When analyzing the fibers, it makes sense that they’d need a variety of exercises to maximize their potential.
A few months ago I decided to conduct a unique experiment where I placed electrodes on the glute medius, upper glute max, mid glute max, and lower glute max and performed a variety of hip extension, hip abduction, and hip external rotation movements while measuring the electromyography (EMG) activity in the various muscle parts. Here is a chart that shows the results of the experiment (the top number is the mean or average activation according to maximum voluntary contraction (MVC) while the bottom number is the peak or highest activation according to MVC):
he Winners
Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part:
Glute Medius
Mean: Quadruped Hip Circle, Band Standing External Rotation, Barbell Hip Thrust
Peak: Quadruped Hip Circle, Quadruped Band Donkey Kick, Quadruped Hip Extension
Upper Glute Maximus
Mean: Barbell Hip Thrust, Band Skorcher Hip Thrust, Quadruped Hip Circle
Peak: Quadruped Hip Extension, Barbell Hip Thrust, Bird Dog
Mid Glute Maximus
Mean: Band Standing Hip External Rotation, Band Skorcher Hip Thrust, Barbell Hip Thrust
Peak: Band Standing Hip External Rotation, Band Skorcher Hip Thrust, Cable Standing Hip External Rotation
Lower Glute Maximus
Mean: Deadlift, Band Hip Thrust, Band Standing Hip External Rotation
Peak: Single Leg Hip Thrust, Shoulder Elevated Single Leg Hip Thrust, Deadlift
As you can see, the results were pretty shocking. My findings indicate that the glutes show varying levels of activation in the different regions of the muscles depending on the exercise performed. Of course, we already knew that the various heads of the delts, pecs, and traps have varying roles and levels of activation depending on the exercise, but this study indicates that the same is true regarding the glutes and possibly more muscle groups.0 -
Hell i have an open mind ill give them a shot, new to me.
http://www.youtube.com/watch?v=hCm-70-9_XE
and
http://www.youtube.com/watch?v=cBrHdatPj9g
Since you are guy maybe start with 185 lbs.... lets see how you do...
He has been published like 50 times on T-Nation btw0 -
hip thrust, squats, lunges, leg presses all work for a bigger (better butt) but once you try hip thrust and bridges you'll agree that they're much better.
they're really useful for people with knee problems who cant or hate squats0 -
It looks like an isolation movement: http://www.exrx.net/WeightExercises/GluteusMaximus/BWLyingHipExtension.html
Yet the target muscle for glute bridges is the glutes whereas for squats the target muscle is the quads: http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
So it looks like a superior exercise to the squat and deadlift when it comes to targeting the glutes, but squats and deadlifts can be used to add extra volume to cause hypertrophy of the glutes.
Of course hip thrusts and glute bridges may also minimize hypertrophy of the quads.0 -
oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+0 -
hip thrust, squats, lunges, leg presses all work for a bigger (better butt) but once you try hip thrust and bridges you'll agree that they're much better.
they're really useful for people with knee problems who cant or hate squats
Yep, that's exactly why I chose them! I can't do heavy squats with my kneecaps. I love weighted hip thrusts.
Folks should try new things, imho. You never know what hits your body best until you try it, no?0 -
oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.0 -
Yes, you need to go heavy with these things... I am under 100 lbs and hip thrusting 195 lbs. Still working my way up to 225 lbs... When i first started doing them i started with 95 lbs which is around my body weight and kept moving the weight up. Progressive overload is key0
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oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
Watch the vids I posted above for form in order to do it correctly. 70 lbs is light as hell. I was 90 lbs when I started doing them and I started hip thrusting 95 lbs and am now at 195 lbs. You may want to practice with no weight for a session and then 95 lbs is a good place to start to practice good form. 70 lbs is super light to start off with; good for learning form etc.0 -
oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
heavy is a realtive term and I said "probably" - 70 may be extremely heavy for you so yes... dont overdo it FOR YOU... just pick a weight that keeps you in the 6-12 rep range and for me that's 300-to-400 pounds on the hip thrust whereas that may be 30-to-40 pounds for you (but I'd doubt it)0 -
:laugh: :laugh: :laugh:0
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oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
heavy is a realtive term and I said "probably" - 70 may be extremely heavy for you so yes... dont overdo it FOR YOU... just pick a weight that keeps you in the 6-12 rep range and for me that's 300-to-400 pounds on the hip thrust whereas that may be 30-to-40 pounds for you (but I'd doubt it)
70 lbs should not be heavy for a normal female. I am extremely petite (under 100 lbs and 4ft11) and started with 95 lbs...
People complaining about 70 lbs hip thrust are not used to pushing themselves and probably feel more comfortable with hip thrusting a 10 lb plate. lols
I am super small; I have rarely seen a female smaller than me and I started with 95 lbs... just the bar (45lbs) and 2 25 lb plates on each side... You need to push yourself when you work out. Majority of these people have no clue as to how to do that.0 -
oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
I can squat 85 pounds after lifting a couple months. I started at 40 and that was after completing a few rounds of circuit training specifically for glutes.
Please keep your bro science quit so people don't hear you and hurt themselves.0 -
In for hip thrusting.0
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oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
heavy is a realtive term and I said "probably" - 70 may be extremely heavy for you so yes... dont overdo it FOR YOU... just pick a weight that keeps you in the 6-12 rep range and for me that's 300-to-400 pounds on the hip thrust whereas that may be 30-to-40 pounds for you (but I'd doubt it)
I'm assuming you haven't been around MFP on another account so some friendly advice -
Realize that many women are just starting to warm up to the idea of heavy lifting, looking for info and have never lifted before. There are people here who might have to start out with dumbbells and work up to the bar even. So when you start throwing things out like "probably should start at x-amount of weight" - you probably should be aware of the majority of people who may be reading this and who will just go ahead and do this without realizing that they should work up to said "probably" weight to make sure they can handle it.0 -
oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
heavy is a realtive term and I said "probably" - 70 may be extremely heavy for you so yes... dont overdo it FOR YOU... just pick a weight that keeps you in the 6-12 rep range and for me that's 300-to-400 pounds on the hip thrust whereas that may be 30-to-40 pounds for you (but I'd doubt it)
70 lbs should not be heavy for a normal female. I am extremely petite (under 100 lbs and 4ft11) and started with 95 lbs...
People complaining about 70 lbs hip thrust are not used to pushing themselves and probably feel more comfortable with hip thrusting a 10 lb plate. lols
Or they could be people with pre-existing conditions or are not that strong starting off...and there's nothing wrong with not being able to start off at 70 or 90lbs as long as they are progressing at the rate that is best for them.
ETA: and it is attitudes that 'oh, you should be able to start of this way because I did" can really turn away those considering getting more into strength training/heavy lifting0 -
NO.oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
heavy is a realtive term and I said "probably" - 70 may be extremely heavy for you so yes... dont overdo it FOR YOU... just pick a weight that keeps you in the 6-12 rep range and for me that's 300-to-400 pounds on the hip thrust whereas that may be 30-to-40 pounds for you (but I'd doubt it)
70 lbs should not be heavy for a normal female. I am extremely petite (under 100 lbs and 4ft11) and started with 95 lbs...
People complaining about 70 lbs hip thrust are not used to pushing themselves and probably feel more comfortable with hip thrusting a 10 lb plate. lols0 -
oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
heavy is a realtive term and I said "probably" - 70 may be extremely heavy for you so yes... dont overdo it FOR YOU... just pick a weight that keeps you in the 6-12 rep range and for me that's 300-to-400 pounds on the hip thrust whereas that may be 30-to-40 pounds for you (but I'd doubt it)
70 lbs should not be heavy for a normal female. I am extremely petite (under 100 lbs and 4ft11) and started with 95 lbs...
People complaining about 70 lbs hip thrust are not used to pushing themselves and probably feel more comfortable with hip thrusting a 10 lb plate. lols
Um, "normal female", eh? I don't know too many "normal" people" who, upon beginning a program think "I should totally START by trying to squat my full body weight".0 -
technique seems to be a key element here, I am going to take this with caution, seems like a good way to messing up my back.0
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oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
heavy is a realtive term and I said "probably" - 70 may be extremely heavy for you so yes... dont overdo it FOR YOU... just pick a weight that keeps you in the 6-12 rep range and for me that's 300-to-400 pounds on the hip thrust whereas that may be 30-to-40 pounds for you (but I'd doubt it)
70 lbs should not be heavy for a normal female. I am extremely petite (under 100 lbs and 4ft11) and started with 95 lbs...
People complaining about 70 lbs hip thrust are not used to pushing themselves and probably feel more comfortable with hip thrusting a 10 lb plate. lols
Or they could be people with pre-existing conditions or are not that strong starting off...and there's nothing wrong with not being able to start off at 70 or 90lbs as long as they are progressing at the rate that is best for them.
Yes; start at whatever is hard and challenging for YOU. However I as a PETITE FEMALE (I seriously have rarely seen anyone more smaller than myself) cannot imagine that 70 lbs hip thrust being SUPER HARD for anyone except if they are physically challenged/handicapped/300 lbs overweight. A normal woman should be able to do that easily and if not then it most likely is all in her head.0 -
I can't help with the starting numbers much even though I do them, other than to say I do think over 100 lbs sounds totally feasible for mine if I could do them to failure with heavy weights. I don't have enough weight here at home, and I'm putting everything up there, lol. I hold up in bridge pose with weight for a long time on each rep to get to fatigue by 8.
I'm not looking for maximum growth, either, though. I basically just work what I've got and like the size. It's not small. Never has been, even when I was downright skinny.0 -
I started at 95 and was over 180 by the second week. But I didn't add them in until I was an Intermediate lifter.
Glute bridges are fantastic, but if a woman is a novice lifter, she's better off starting with the 4 major compound lifts and then glute bridges some time thereafter. They do work the core in addition to the gluteus, and they require a certain amount of balance that a novice lifter might not have.0 -
Hip thrusts are not a "finisher" for squats. It is a hip hinge movement pattern, like a deadlift, and you are not going to reach your full glute potential without it. For what it's worth, I'm hip thrusting 255 lbs (116 kg) for 10 reps with a 10-second iso hold after each set. I also squat pretty heavy (220 lbs) for a woman my size, so I'm well aware of the benefits of heavy squats. But if you care at all about glute training and you're not doing hip thrusts, you should be.0
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