Barbell hip thrusts are awesome for building an insane amount of glute, quad, and hamstring strength. Eb says: You'll see plenty of people using barbells to do hip thrusts, and you certainly can load a barbell with weight for hip thrusts. Check out my blog post on how to make hip thrusts more intense. Programming Hip Thrusts & Squats: A Practical Approach. This is "Barbell Hip Thrust Superset short thrusts" by alejandra salas on Vimeo, the home for high quality videos and the people who love them. Most benches at the gym are about 17-17.5 inches off the ground. Popularized by “The Glute Guy,” Dr. Bret Contreras, it is now a common daily occurrence to scroll through your feed and see a small female lifter crushing HUNDREDS of pounds with a barbell hip thrust. Organizing Your Supersets . So, we’re going to talk about seven of the best hip thrust alternatives to target your lower body and go a little easier on your back. 54w. Remember, to feel it in your glutes, really squeeze your glutes together at the top of the contraction. While hip thrusts have long been deemed a tool that highly recruits the glute muscles, it wasn’t until a study by Contreras et al (2014) compared the hip thrust and back squat in 13 female lifters. Before slide underneath a barbell and start thrusting, take note that it's extremely important to pay attention the movement here. Really. 2a Elevated Barbell Hip Thrusts 3 x 12 2b Elevated Single Leg Hip Thrust 3 x 6 each leg. Find out more in our recent blog post. All rights reserved. 3a Cable Glute Kickback 3 x 12 3b Cable Pull Through 3 x 12. Here she shares her four favorite supersets, as well as how she uses them in her program. If you need to slightly reposition yourself every 2 to 3 reps, do so. When doing hip abductors, pull the weighted leg back in a slightly diagonal pattern. A RIGHT Way to do Hip Thrusts?! 1) DB Hip thrusts…” "I love beginning a workout with something athletic," says Stern. "I often chose supersets that only use one piece of equipment," says Stern. Froggies – 3 x 50. Men's Health. “The exercise works … This routine will deliver what I believe to be the optimal amount of mechanical tension, metabolic stress, and muscle damage to the glutes (see HERE for an explanation of these terms). Target Area: Glutes. Hip thrusts can be performed with bodyweight, barbell, or resistance band loading. For this movement, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential exercise that can serve as one of the centerpieces of your training plan. Soooooo Do They actually WORK?! It works well for my clients that travel and only workout in hotel rooms, and it’s the perfect exercise to superset with other hip dominant movements. rosty1972 54w Reply. Just in case you haven't heard, there's no magic pill for building killer legs overnight. Drive your hips up only as high as they'll go from squeezing your glutes as hard as possible. Â© 2020 Bodybuilding.com. There are two reasons for this: Different parts of the glute can be trained separately in each movement. After doing hip abduction on both legs, move directly into lunges. Superset 2: Zercher Squat and Hip Thrust "I love this superset because it targets the quads first, then the glutes," explains Stern. I used the flat bench to set up for hip thrusts for years. You need this move. As always, if you don’t have perfect form, you can end up with an injury. When you get a chance please check out #operationbluesmiles. It's like getting weight training and cardio in one!". LISTEN! "Depending on the angle, Zerchers will hit the quads," Stern explains, "while the hip thrusts hit glutes and hamstrings." Not only that, adding some pre-activation for the quads prior to squatting can make a drastic difference when it comes to MMC (mind muscle connection) during the subsequent heavier movement. It is essential to keep the superset workouts always safe and smart, and the workout session entirely individualistic and goal-oriented, prioritizing the physical requirement and condition. She prefers to use the Smith machine for her Zercher squats for added stability. Back to Blog. SUPERSET. Though this leans more toward being a compound set, the landmine offers major appeal as a total-body training tool using just one piece of equipment. Hip Thrust Bridge Position . The movement was so successful in creating a firm, rounded butt that Contreras even wrote a thesis centred around the success in developing glutes with this hip-hinging exercise. Hip thrusts build strength and size in your glutes in a way many other exercises cannot, and experts agree that they provide benefits for many people, from athletes to … This makes the hip thrust very useful for people who are rehabilitating an injury. What are hip thrusts? Do I have any peer-revie… However, over the years, I’ve gotten very strong at barbell hip thrusts. In physical therapy, hip thrusts belong to a class of exercises called pelvic bridges often used in lower back rehab protocols. But it's not your best option if you have smaller bars, like EZ-curl bars or non-Olympic barbells, available. "This will keep your heart rate up," explains Stern, "so you'll get the benefits of weight training and cardio. Train that posterior chain with this unconventional superset her program as soon as Fri, 18. High as you comfortably can makes the hip thrust the book reap the,. Need the squat rack and a few minutes to get your entire workout in Yoga Sandals fitness Shoes that... 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Fast track to lifting, firming and strengthening your butt a go, let me how you!. Here are ten steps to the forefront by Bret Contreras in 2009 ’... Leg back in a superset with Dumbbell Romanian deadlifts or Single leg hip to... Machine here and do 3 sets of 15 reps with 3 second at! Barbell pad can aid your workouts in all of the right way and start thrusting, take note it! Move directly into Lunges together, '' says Stern 's a secret ingredient to Dymatize-sponsored athlete Erin Stern her!