Bret Contreras Hip Thrusts - Search Videos

Quit Going So Darn Heavy on Hip Thrusts: Train Your Glutes, Not Your Ego - Bret Contreras

Quit Going So Darn Heavy on Hip Thrusts: Train Your Glutes, Not Your Ego - Bret Contreras

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The Evolution of the Hip Thrust - Bret Contreras

The Evolution of the Hip Thrust - Bret Contreras

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ABC: What Should I Do if I Only Feel Hip Thrusts in My Quads? - Bret Contreras

ABC: What Should I Do if I Only Feel Hip Thrusts in My Quads? - Bret Contreras

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How to Perform Single-Leg Hip Thrusts (12 Excellent Variations) - Bret Contreras

How to Perform Single-Leg Hip Thrusts (12 Excellent Variations) - Bret Contreras

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Heavy Hip Thrusts Done Right are Not Dangerous - Bret Contreras

Heavy Hip Thrusts Done Right are Not Dangerous - Bret Contreras

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Frog Pumps and Frog Thrusts - Bret Contreras

Frog Pumps and Frog Thrusts - Bret Contreras

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Introducing The Hip Thruster! - Bret Contreras

Introducing The Hip Thruster! - Bret Contreras

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Hip Thrust: Hinge vs. Scoop Method - Bret Contreras

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Leg presses hip thrusts = full range glute strength in hip extension. Leg presses are a lengthened partial while hip thrusts are a shortened partial (unless you do them with more range, for example on a Thruster Pro). Leg presses get your glutes strong in the deep stretch. Hip thrusts get your glutes strong in the full squeeze. Doing both (along with single leg work, hinges, and abduction) will keep your glutes functioning well throughout the lifespan. | Bret Contreras

5.4K views4 months ago

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Stellar post on loaded single leg hip thrusts by @coach_q_physio 💪🏽 | Bret Contreras

35.5K views6 months ago

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I want to make something VERY, VERY, VERY clear: Hip thrusts ARE highly functional. This has been shown in 10 different studies. I repeat: TEN studies. In contrast, there are zero studies showing that resisted crawling is functional. I’m not saying that resisted crawling is not functional; I’m sure it is. What I am saying is that we need full spectrum hip strength. Before loaded hip thrusts existed, everyone only did squats, lunges, and deadlifts for glute growth. Everyone had flexed range hip s

9.5K views4 months ago

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Here’s a demonstration of a hip thrust lengthened superset (past failure partials) off the @bcstrengthofficial Thruster Pro from this month’s @bootybybretofficial program. I have @lele_brownn going close to failure and then busting out a few half range partials (scoop works better here). I’ve received good feedback about these so far this month so give them a try! | Bret Contreras

4.3K views3 months ago

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Band standing hip abductions are so much more effective than people think. Don’t believe me? Get a glute loop and bust out 3 sets of 20 reps with 90 sec rest between sets. Yes they work the muscle at short lengths but that might not matter for glute medius growth. The reason why I say that is because my squad grew their upper glutes during the quarantine using their glute loops. One thing is certain: if you use this multiple times per week, you’ll see better results because people tend to skip a

8.2K views5 months ago

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45 Hypers are the best glute exercise that never makes it into the Big 5 (thrusts, squats, Romanians, Bulgarians, kickbacks). TBH they’re right up there, as are step ups, lunges, single leg press, and seated hip abduction). There are so many great glute exercises but 45s always take a back seat to hip thrusts for a shortened position movement but they’re underrated and underutilized. Great post by @jordynt_fit showing how to do them properly. | Bret Contreras

12.5K views4 months ago

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Here’s a good test to perform to see if your hip flexors are tight. “Squatting with tight hip flexors is like driving with the parking brake on.” | Bret Contreras

19.2K views3 months ago

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Why do we pulse when full range is probably better? Well because we tend to hip thrust 3x/week. Sometimes we do full range, but we also dedicate a lot of volume to lockout work to strengthen end range hip extension because you will always be limited in your hip thrust by what you can lockout. You’ll never be limited by your bottom range of motion since everyone is much stronger there. So by increasing lockout strength, we increase your total hip thrust strength which translates to more loading o

2.5K views3 months ago

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To maximize the stimulus on the glute med and min during side lying hip abductions: 1) extend the leg back into full hip extension 2) angle the torso downwards slightly (turn shoulder) 3) turn foot towards the ground (hip internal rotation) | Bret Contreras

9.7K views3 months ago

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Love seeing 45 degree hypers getting more love! Don’t agree that they’re better than hip thrusts for glute growth but they’re probably very close. | Bret Contreras

6.6K views6 months ago

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I will keep preaching this from the mountaintops: Success leaves clues. These are the movements you hear about over and over and over: Thrusts ✔️ Romanians ✔️ Bulgarians ✔️ Squats & Sumo Squats ✔️ Leg Press & Single Leg Press ✔️ Glute Dominant Step Ups ✔️ Reverse Lunges ✔️ 45 Hypers ✔️ Glute Medius Kickbacks ✔️ Seated Hip Abductions ✔️ | Bret Contreras

311.7K views5 months ago

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Aquí @a.hodgefitness muestra lo fácil que es usar nuestros discos con agarraderas para hacer hip thrusts con énfasis en glúteo medio 🍑 Este y muchos otros videos demostrativos los encuentras dentro de nuestra plataforma, junto con el programa de entrenamiento que se actualiza cada mes con lo más nuevo que estoy probando en mis gimnasios privados en EE. UU. 💪🇺🇸 | Bret Contreras - Español

19.5K views11 months ago

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Excelente ejercicio de movilidad aquí. No los veo como un requisito previo para los hip thrusts, ya que los thrusts no requieren altos niveles de movilidad de cadera. Pero son un gran calentamiento y muy buenos para la salud de las articulaciones y la longevidad. | Bret Contreras - Español

26K views5 months ago

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I think most people look best when they train quads too, but some women prefer their physiques with minimal quad development. In this case, you simply omit variations of squats, lunges, split squats, step ups, and leg press. You may even opt for glute bridges instead of hip thrusts. But you’ll definitely include variations of kickbacks and abduction. | Bret Contreras

9.4K views3 months ago

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I don’t know why I didn’t mention this in the reel but 11 years ago I measured muscle activation with progressively heavier hip thrusts and glute activation does keep rising as you use more weight. But so does quad and ham and adductor and erector activity. Sometimes thrust for progressive overload and just use solid form and full ROM. Don’t concern yourself so much with where you feel it. Other times thrust for mind muscle connection and don’t concern yourself so much with load or PRs. | Bret C

5.8K views3 months ago

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TBH I’ve never seen this great of glute development from just Olympic lifting. This is amazing. Which shows that the vertical category alone can build impressive glutes in some folks. My take is that if she wasn’t solely interested in performance and also prioritized maximizing glute growth, she could have developed even bigger glutes had she added in hip thrusts (which weren’t even around back then) and abduction. Especially upper glute growth. IMO maximum recoverable volume for glutes is aroun

7.6K views6 months ago

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In fact I’d go so far to say that if people just did dumbbells only for glutes for an entire year, their glutes would probably grow better than with their current program because it would force them to take progressive overload seriously and to quit distracting themselves with new exercises and machines every workout. If you can do 10 Bulgarian split squats while holding onto two 60-lb dumbbells and 10 single leg hip thrusts with a 50-lb db draped over the working leg, I think you’ll be happy wi

79.4K views5 months ago

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I’ve seen this paper make the rounds lately on social media, which is interesting because it was published a couple of years ago. My personal take is that lunges and single leg RDL‘s would produce the most tension in the stretch position and bilateral barbell hip thrusts would produce the most tension in the squeeze position. How this relates to hypertrophy is up for debate. Based on the available evidence, I think that the gluteus maximus can grow equally effectively from the stretch or squeeze

18.7K views6 months ago

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The reason why we do pauses is because you will always be the weakest in the top position. Your hip extensors are 2.5X stronger in deep hip flexion. Which means your hip thrust will always be limited by what you can lock out. I would say around 1/2-2/3 of our volume for hip thrusts are lockout variations (to make the lockout even harder). These include pauses, pulses, and bar band (we’ll go over each of these in future weeks) hip thrusts. When you strengthen the lockout, you strengthen the entir

6.3K views3 months ago

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Sooo many of you sent this to me. My thoughts? They kick ass. Super stable. Full ROM that matches the inherent strength curve associated with hip extension (technically called the internal hip extension torque angle curve). We are 2.5X stronger in deep hip flexion compared to the lockout. But the set up is annoying. So we mostly do kneeling off a bench. Which are awesome too. You can also just do high pulley. But if you have an incline bench near the cable column, have at it! | Bret Contreras

22.6K views3 months ago

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Just crawl out of bed and unlock your glutes two times per week. No big deal! “Unlocking” is the new buzzword I’ve been seeing lately, usually from physical therapists that so badly want to be personal trainers and strength coaches that they start telling people that stretching is more important than lifting for hypertrophy. It’s not. Yes it’s good to do. But it won’t prevent the fact that you’ll need to get very strong at the basics if you want to build a booty. Squats. Thrusts. Deadlifts. Lung

138.4K views8 months ago

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Scoop is better for back pain. That’s actually how it came to be in 2015. We were experiencing a back pain epidemic with hip thrusts because people were developing hyperextension related back pain from hinging. They’d take their sets too far and inevitably end up anteriorly tilting their pelvises and overarching the lumbar spines. The scoop solved this problem overnight. Literally. People don’t know the history behind this movement and they haven’t worked enough clients with both variations. The

51.6K views5 months ago

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