Where do you do your barbell hipthrusts?
kcbonilla01
Posts: 4 Member
So I do hip thrusts about 3 times a week. I do one day with lighter weight/higher rep, moderate weight/moderate rep, and then heavier weight/smaller rep. I usually use a preloaded barbell but when on days where I go heavy it's harder to use the preloaded barbell since I'm already at 80 and it is difficult to set up. I considered using the smith machine but I know it can lead to certain imbalances. My gym is fairly small and has recently added another squat rack so now we have 3 and I was considering using it for hip thrusts but I am not sure if it would be appropriate to use, I do not want to be THAT person who unfairly takes up the squat rack. I also thought about using the bench press but again we only have 2. Any suggestions? Thank you.
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Replies
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I'm also in that same boat trying to incorporate hip thrusts...other gym hacks include using the leg extension machine (~250-300lb typical machine max load for most) for set up (less time consuming). I prefer dumbbell/plate loading (limits max loads though) due to an easier set-up/positioning vs. barbell-floor-bench set up. Probably will transition over to resistance band use soon though. 1-legged variations are another option involving less load
Bret Contreras (the "glute guy") has some good youtube reference videos on variations/set ups0 -
The Smith machine, for me, is by far the easiest to load and get under, using a bench or Swiss ball. I can load 470lbs on a heavy day and not get worn out fighting the barbell and 45lb plates.0
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flowerhorsey wrote: »The Smith machine, for me, is by far the easiest to load and get under, using a bench or Swiss ball. I can load 470lbs on a heavy day and not get worn out fighting the barbell and 45lb plates.
I also the Smith machine...it’s the only thing in my fitness center. I also use the bench outside of the machine area and will put dumbbells or plates on my hips to thrust. SoheeFit on insta has good examples.1 -
I do glute bridges, which are pretty much the same thing except your back is on the floor. If you can't find a good location to do the hip thrusts you might consider bridges.0
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I think I'll give the smith machine a try, it seems like it would be an easier setup. Has anyone tried using an EZ bar and loading it with plates? These bars are rarely used and since they are shorter I think it might be easier to set up and I wouldn't have to take up a squat rack.0
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I'd use whatever is not in demand - rack or bench.
It drives me crazy to see people using the rack for stuff that it's not needed for such as bicep curls and hip thrusts, but, you can always pull the bench OUT of the rack, move it to the side and go for your life.
Our racks don't come with benches anyway so at my gym people use the deadlift platforms - they pull the bench onto the platform and use that. We do have 3 of them so not sooooooo bad but yeah...
I'd say just do for what is not being used.0 -
How would you use a squat rack for hip thrusts?
I just use a bench, bar, plates. I usually try to point my crotch towards the wall, so it's a less distracting movement (to other gym goers).
ETA: maybe your gym doesn't have a free unattached bench? If there is a free standing bench, that would be the best piece of equipment to use.0 -
I'm surprised nobody has mentioned aerobic platforms. My gym has a seperate area where classes are held with a bunch of stacks. Sometimes I'll take a few and bring a preloaded barbell or dumbbell into the room and do some thrusts there. I've never done it, but you can also bring two dumbbells, loop a resistance band around them and place them on either side of you if as an alternative to using a regular barbell or EZ bar. I've seen people online doing them with the leg extension machine but I can't imagine the looks I'd get considering the looks I get when doing a normal hip thrust. Smith machines are excellent alternatives according to Bret Contreras, the guy who came up with the hip thrust and many variations.0
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I just use a Barbell with bumper plates and a bench.0
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Bench usually, my gym has separate bars for people wanting a bar and weights but don't need a rack eg: deadlifts.0
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I do them near where I do deadlifts, either on the side of the platform or on the floor. I use bumper plates with smaller plates, a bench, and a bar pad.0
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So it would be okay for me to do them by the squat rack? The only way I would be able to obtain an unloaded barbell is from a bench press or squat rack that’s why I would probably need to use either or0
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Final Answer: Remove an empty bar from the squat rack, set up with a free standing bench, BESIDE the squat rack...NOT IN the squat rack. You don't need the rack, so don't use it.2
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Teabythesea_ wrote: »I'm surprised nobody has mentioned aerobic platforms. My gym has a seperate area where classes are held with a bunch of stacks. Sometimes I'll take a few and bring a preloaded barbell or dumbbell into the room and do some thrusts there. I've never done it, but you can also bring two dumbbells, loop a resistance band around them and place them on either side of you if as an alternative to using a regular barbell or EZ bar. I've seen people online doing them with the leg extension machine but I can't imagine the looks I'd get considering the looks I get when doing a normal hip thrust. Smith machines are excellent alternatives according to Bret Contreras, the guy who came up with the hip thrust and many variations.
Yep, I always use two stacked aerobic steps for hip thrusts. I'm too short to use a bench!0 -
Bench... trying not to look others in the eyes as I do them! Lol0
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i use either the leg curl machine (the type where you lay flat and curl up) or the smith machine.1
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kcbonilla01 wrote: »So it would be okay for me to do them by the squat rack? The only way I would be able to obtain an unloaded barbell is from a bench press or squat rack that’s why I would probably need to use either or
Yes. You're paying for a membership so you can use any equipment like everyone else. My gym only has two barbells, one on the squat rack and one for benching. If I'm gonna use a bb instead of the Smith (which I prefer) I just pull a bench over, or use the step ups like someone else said, or use a Swiss ball. They all work.
. But for me, the Smith makes more sense most of the time. 1 -
i use either the leg curl machine (the type where you lay flat and curl up) or the smith machine.
Interesting gym hack...never thought how easy of a set up this would be
https://www.youtube.com/watch?v=uq2vDEKKnzs[/youtube]
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Keto_Vampire wrote: »i use either the leg curl machine (the type where you lay flat and curl up) or the smith machine.
Interesting gym hack...never thought how easy of a set up this would behttps://www.youtube.com/watch?v=uq2vDEKKnzs[/youtube]
Yup, that is similar to what I do. I saw a woman friend at my gym in Oaxaca doing it. I'm able to adjust that part that makes contact with the hip lower for more range of motion.0 -
Keto_Vampire wrote: »i use either the leg curl machine (the type where you lay flat and curl up) or the smith machine.
Interesting gym hack...never thought how easy of a set up this would behttps://www.youtube.com/watch?v=uq2vDEKKnzs[/youtube]
Yup, that is similar to what I do. I saw a woman friend at my gym in Oaxaca doing it. I'm able to adjust that part that makes contact with the hip lower for more range of motion.
It just goes to show how important it is to try different techniques to find what works for you. I've tried it using the leg extension machine (more than once) and it was not effective at all for me. I actually detested it.0 -
I do glute bridges right after deadlifting, so I usually just use whatever DL weight I have loaded, lay on the ground facing away from people and go to town.1
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Teabythesea_ wrote: »I'm surprised nobody has mentioned aerobic platforms. My gym has a seperate area where classes are held with a bunch of stacks. Sometimes I'll take a few and bring a preloaded barbell or dumbbell into the room and do some thrusts there. I've never done it, but you can also bring two dumbbells, loop a resistance band around them and place them on either side of you if as an alternative to using a regular barbell or EZ bar. I've seen people online doing them with the leg extension machine but I can't imagine the looks I'd get considering the looks I get when doing a normal hip thrust. Smith machines are excellent alternatives according to Bret Contreras, the guy who came up with the hip thrust and many variations.
Yep, I always use two stacked aerobic steps for hip thrusts. I'm too short to use a bench!
That's the way I always did them when I belonged to a gym. Short girl problems!
I do weighted glute bridges at home now because I'm too short for my own bench.1
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