Variations of the hip thrust as effective?
jiggyj9
Posts: 90 Member
It’s so much easier set up wise for me to perform this lift on the leg extension machine (or even the Smith machine for that matter), and I’m wondering if anyone else here does this and if you find it is as effective?
Also, if using a traditional bar, how about laying on your back as opposed to against a bench?
Also, if using a traditional bar, how about laying on your back as opposed to against a bench?
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Replies
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Yes it can be, especially if you are progressing and feeling it in the glutes. I know Bret utilizes the Smith machine thrust quite often recently in his Glute Lab and training. We had a discussion about it not too long ago if you want to have a read
community.myfitnesspal.com/en/discussion/10636720/hip-thrust-question/p1
And your second question, that is a glute bridge. While it targets the glutes, the range of motion is less than the hip thrust. Also it can get awkward with higher weight (the plates start to hit the floor and the range of motion is even less), also the readjusting necessary can take away from it. Despite all that, I love bridges and I do like to incorporate them into my training.4 -
Ah, thank you so much for that information and for the helpful link. I recently learned about Bret’s programming and am trying to incorporate more thrusts into my routine!0
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I have found most effective for me anyway at this time is using the Smith machine.. I've done on floor as glute Bridges with bb and against bench with bb, but it's Smith for me, so much easier to load and get under.. pulling a bench over and then just varying it up... Sometimes with feet slightly raised on a low box, sometimes with bands too, and sometimes heavy heavy weight, single legs etc...I love hip thrusts!!2
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Skip hip thrusts and just squat.9
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Strongerxthanxyesterday wrote: »Skip hip thrusts and just squat.
Why skip them, why not do both?
Squats are great and should be included in programming for a well rounded physique, but while they work the glutes, they are a quad dominant exercise. If you look at how the best fitness models and bikini competitors with the best glutes in the world train, you will see they do more than just squat.
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Strongerxthanxyesterday wrote: »Skip hip thrusts and just squat.
*sigh*6 -
youtube.com/watch?v=S-JIht9KjaI
Smith machine/leg extension can be a huge time saver setting up if that's an issue (if you can get over the awkwardness of random people having no idea wtf you are doing)
Check out bret contreras on youtube as well...stellar info on hip thrusts as well as GHRs among other leg/glute exercises1 -
Not all smith machines allow you to go past a certain point. Therefore the use of the B.B. I’ve used both & like someone else said the glute activation on the smith is more. But the gym closest to my house locks too high. Boooo. And definitely do both. Squat & thrust & deadlift Etc... etc..0
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Hip thrusts are fun and super empowering when you can live lots of weight.0
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I just can't. The only thing I've ever done on a smith machine is a rack pull. No way I'm gonna do my money lift on it.0
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I know...but Stu McGill is also convinced that Brett is going to end up hurting a lot of people. I'm not sure why yet...working on getting the inside scoop. Still hip thrusting till I hear.0 -
I know...but Stu McGill is also convinced that Brett is going to end up hurting a lot of people. I'm not sure why yet...working on getting the inside scoop. Still hip thrusting till I hear.
I hip thrust at least 2-3x per week for how many years... I haven't had any issues at all. Deads yes. Pull-ups yes.. had to go to PT. Didn't Bret do a survey of injuries from hip thrusting, he said you can develop chronic issues if you aren't doing it properly, but that goes with any lift.
But.. in the end if you feel funny doing them.. don't do them. Simple as that right. I'm gonna take my chances.0 -
I know...but Stu McGill is also convinced that Brett is going to end up hurting a lot of people. I'm not sure why yet...working on getting the inside scoop. Still hip thrusting till I hear.
I hip thrust at least 2-3x per week for how many years... I haven't had any issues at all. Deads yes. Pull-ups yes.. had to go to PT. Didn't Bret do a survey of injuries from hip thrusting, he said you can develop chronic issues if you aren't doing it properly, but that goes with any lift.
But.. in the end if you feel funny doing them.. don't do them. Simple as that right. I'm gonna take my chances.
And I've been fine as well. As I said, I need to hear more about what Stu said. I'm hoping it's just that people are doing the exercise wrong.0 -
I like to use a barbell and roll it up over my legs and to my hips. Definitely use a bench.0
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I know...but Stu McGill is also convinced that Brett is going to end up hurting a lot of people. I'm not sure why yet...working on getting the inside scoop. Still hip thrusting till I hear.
I hip thrust at least 2-3x per week for how many years... I haven't had any issues at all. Deads yes. Pull-ups yes.. had to go to PT. Didn't Bret do a survey of injuries from hip thrusting, he said you can develop chronic issues if you aren't doing it properly, but that goes with any lift.
But.. in the end if you feel funny doing them.. don't do them. Simple as that right. I'm gonna take my chances.
And I've been fine as well. As I said, I need to hear more about what Stu said. I'm hoping it's just that people are doing the exercise wrong.
Yea I'd be interested in what he has to say too. Keep me posted!1 -
I know...but Stu McGill is also convinced that Brett is going to end up hurting a lot of people. I'm not sure why yet...working on getting the inside scoop. Still hip thrusting till I hear.
I hip thrust at least 2-3x per week for how many years... I haven't had any issues at all. Deads yes. Pull-ups yes.. had to go to PT. Didn't Bret do a survey of injuries from hip thrusting, he said you can develop chronic issues if you aren't doing it properly, but that goes with any lift.
But.. in the end if you feel funny doing them.. don't do them. Simple as that right. I'm gonna take my chances.
And I've been fine as well. As I said, I need to hear more about what Stu said. I'm hoping it's just that people are doing the exercise wrong.
Yea I'd be interested in what he has to say too. Keep me posted!
Will do. I love Bret, don't get me wrong. My butt looks so much better thanks to the hip thrust. But Stu McGill's protocol for back health fixed me.0 -
Strongerxthanxyesterday wrote: »Skip hip thrusts and just squat.
Why, squats are quad dominate and barely activate your glutes. If you want to build the glutes than you should do an exercise that activates those muscles. And the science doesn't support your assertion.0 -
Lunges are a great tool for glute and overall leg development0
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I have only ever done them off variations of thrust height. I believe his rule of thumb was (if read correctly) you can go as low as you want (he has done them off a stepper..) but once you’re flat on the ground it’s now a bridge. I do mine off a 12” box jump with exercise mats under it to make it about 14”. I find a traditional bench is too high with my shorter torso and I can’t setup correctly. He has what he calls the “American” where more of your body is supported and supposedly you get s higher glute activation. Also, I will keep constant tension without allowing the weight to hit the floor (still getting total range of motion) vs dropping it. My point being these are the only variations I do and I stick with the bar...I just feel it’s more fluid and prefer it for me.0
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I do squats and deadlifts but I swear hip thrusts and maybe kick backs/ups along with weighted back extensions have been most effective for me and when I feel it most in glutes.1
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What about rack pulls? I did these yesterday and my butt and hammies are on FIRE.The only time I've ever felt that soreness on my rear was with hipthrusts. I think it works depending on how high you set the bb. And how much you bend your knees.0
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flowerhorsey wrote: »I do squats and deadlifts but I swear hip thrusts and maybe kick backs/ups along with weighted back extensions have been most effective for me and when I feel it most in glutes.
Same for me. Also hamstring curls with dumbells (I strength train at home). Posterior chain reaction!
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cnunez1215 wrote: »What about rack pulls? I did these yesterday and my butt and hammies are on FIRE.The only time I've ever felt that soreness on my rear was with hipthrusts. I think it works depending on how high you set the bb. And how much you bend your knees.
Rack pulls for your glutes? I'm confused.0 -
Great info, needed this, thanks!0
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cnunez1215 wrote: »What about rack pulls? I did these yesterday and my butt and hammies are on FIRE.The only time I've ever felt that soreness on my rear was with hipthrusts. I think it works depending on how high you set the bb. And how much you bend your knees.
Rack pulls for your glutes? I'm confused.
Yup, I set the bar right above my knees and squatted at almost a 90° I felt all the burn behind my legs n butt. I know it's meant for your back mostly but that was my experience. Gona try it again today.0 -
It’s so much easier set up wise for me to perform this lift on the leg extension machine (or even the Smith machine for that matter), and I’m wondering if anyone else here does this and if you find it is as effective?
Also, if using a traditional bar, how about laying on your back as opposed to against a bench?
Hip thrusts are a good exercise to teach novice lifters how to activate their glutes by pushing with their knees out when they squat, helps build that muscle-mind connection, otherwise they're a great free weight assistance exercise after a major compound.
The reason you want to lay on a bench is to increase the range of motion and thus activate your glutes more, if you lay on the floor you're basically doing a weighted bridge.
Also avoid the Smith Machine, nothing good ever came of it.1 -
foreversnafu wrote: »It’s so much easier set up wise for me to perform this lift on the leg extension machine (or even the Smith machine for that matter), and I’m wondering if anyone else here does this and if you find it is as effective?
Also, if using a traditional bar, how about laying on your back as opposed to against a bench?
Hip thrusts are a good exercise to teach novice lifters how to activate their glutes by pushing with their knees out when they squat, helps build that muscle-mind connection, otherwise they're a great free weight assistance exercise after a major compound.
The reason you want to lay on a bench is to increase the range of motion and thus activate your glutes more, if you lay on the floor you're basically doing a weighted bridge.
Also avoid the Smith Machine, nothing good ever came of it.
Smith machine is perfect for putting my foot on during Bulgarian split squats
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foreversnafu wrote: »The reason you want to lay on a bench is to increase the range of motion and thus activate your glutes more, if you lay on the floor you're basically doing a weighted bridge.
Also, to add to this, if you're increasing resistance by 5-10lbs every time you use the exercise, you'll eventually reach a point where if you have your back on the floor and you raise your hips, the weight will slip and roll on your face.0 -
foreversnafu wrote: »It’s so much easier set up wise for me to perform this lift on the leg extension machine (or even the Smith machine for that matter), and I’m wondering if anyone else here does this and if you find it is as effective?
Also, if using a traditional bar, how about laying on your back as opposed to against a bench?
Hip thrusts are a good exercise to teach novice lifters how to activate their glutes by pushing with their knees out when they squat, helps build that muscle-mind connection, otherwise they're a great free weight assistance exercise after a major compound.
The reason you want to lay on a bench is to increase the range of motion and thus activate your glutes more, if you lay on the floor you're basically doing a weighted bridge.
Also avoid the Smith Machine, nothing good ever came of it.
I agree.. but to your last point, I think there are certain exercises it can be used for, especially isolation/focused in this case hip thrusts. It's just another variation that can be utilized. However it is important to know what can be done and the limitations of the Smith.0
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