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Thread: Hip thrusters

  1. #1
    Registered User euco09's Avatar
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    Hip thrusters

    Hi Everyone

    Does anyone here do hip thrusters? I tried them today and like them :-)

    http://www.youtube.com/watch?v=jVlQhlKf-5Q
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    Registered User SJBC's Avatar
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    I would like to do them but am too embarrassed to do that move in the gym!
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    Unstoppable! vandalgirl59's Avatar
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    Yup! People are use to me doing crazy, hard or bizarre looking workouts though, so its no biggie haha.
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    Originally Posted by vandalgirl59 View Post
    Yup! People are use to me doing crazy, hard or bizarre looking workouts though, so its no biggie haha.
    hip thrusts and glute bridges all the way. my glutes are not a strong part of my body. for now, i am doing high reps without added weight, but i do do single legs to really burn them out. some day i'll move up to adding weight. yeah, they look a little "funny" but once you do it a few times, who cares... you get used to getting some looks.
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    Unstoppable! vandalgirl59's Avatar
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    Originally Posted by jagadzie View Post
    hip thrusts and glute bridges all the way. my glutes are not a strong part of my body. for now, i am doing high reps without added weight, but i do do single legs to really burn them out. some day i'll move up to adding weight. yeah, they look a little "funny" but once you do it a few times, who cares... you get used to getting some looks.
    OH man you aren't a-kiddin! Have you done the ham curls using an exercise ball (like a glute bridge)? Those had me waddlin around like a duck for a week the first time I did the full progression of them! dang...

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    Registered User euco09's Avatar
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    Originally Posted by vandalgirl59 View Post
    OH man you aren't a-kiddin! Have you done the ham curls using an exercise ball (like a glute bridge)? Those had me waddlin around like a duck for a week the first time I did the full progression of them! dang...

    *thumbs up* for extremely dorky looking, yet effective exercises!!!
    Yep hip thrusters look very 'odd' but I don't really care what people at the gym think when I am doing them. I also did bulgarian squats and step ups with weights today so I am hoping it will hurt tomorrow I will be a bit (probably a lot) disappointed if I'm not!
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    Yes, I do them with a good amount of weight on there. i started elevating my shoulders onto a bench to add ROM, tho its ridiculous trying to get up there with 135 lbs in your lap, lol. After I added these into my leg days they really seemed to make a difference in my bootay.
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    One of my favourite exercises....I don't care whose looking at me! It such a great burner.

    Katie Coles really knocks out those hip thrusts - about 40 seconds into vid...but it's worth watching all of it:

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    Hip Thrusters are certainly one of my staples... Although I do them on the floor -
    .

    These, along with other things like pull-throughs, reverse hypers, razor-curls, and glute-ham raises, are all excellent glute-ham exercises.
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    Same here. I do them regularly, on the floor with feet up on a bench. Love 'em!
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    This is a great thread! I've often read that butt article on t-muscle and thought of doing hip thrusters, but oh the embarrassment! Nice to see some ladies hip thrusting with no cares. Maybe when I'm done with my current program I can find one that incorporates them.
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    Well actually when I did them the other day I wasn't worried but now that you have brought it to my attention I might be a bit worried next time haha! The last set I did I ctually had trouble getting the bar off and one of the guys that works at my gym saw me and helped me get it off! I could have done it myself though ;-)
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    Registered User euco09's Avatar
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    Originally Posted by Emma-Leigh View Post
    Hip Thrusters are certainly one of my staples... Although I do them on the floor -
    .

    These, along with other things like pull-throughs, reverse hypers, razor-curls, and glute-ham raises, are all excellent glute-ham exercises.
    Are they better on the floor? Or is it just whatever is comfy?
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  16. #16
    Plain Jane Who Lifts **** kimm4's Avatar
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    I did them today. Honestly, I feel like I get more out of good mornings, glute/ham raises, pull throughs and bench step ups.

    I'll use them again, but they won't be a staple in my program.
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    Yeah i expected to feel it a bit more the next day being the first time i did them but only had very slight soreness almost nothing. I will do them for a while longer though and see how it goes.
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    I use a bench to raise myself a bit higher, which I thinkg is more comfortable + you don't get the bounce in bottom position. What kind of weight do you girls use?
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  19. #19
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    Is it immature of me that I always laugh when I hear about this exercise?
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    wow i did this move today after reading it on this thread last night and wow was it a good workout. I used a bench to support my shoulders and get a larger ROM. I started 65lbs . definitely burning by rep 15! good move!
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    Originally Posted by fitlover View Post
    Is it immature of me that I always laugh when I hear about this exercise?
    Yes!!! haha
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    Registered User artdamage's Avatar
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    how is this safe?
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    Originally Posted by artdamage View Post
    how is this safe?
    How is what 'safe'?
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    Plain Jane Who Lifts **** kimm4's Avatar
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    Originally Posted by Emma-Leigh View Post
    How is what 'safe'?
    I'm guessing from the bench? It's not the most stable looking exercise...if a shoulder happens to come off the bench...ohhhh that could be a mess...
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    Originally Posted by Euqinom View Post
    I use a bench to raise myself a bit higher, which I thinkg is more comfortable + you don't get the bounce in bottom position. What kind of weight do you girls use?
    I use 155 right now, for 8 reps.

    Originally Posted by kimm4 View Post
    I'm guessing from the bench? It's not the most stable looking exercise...if a shoulder happens to come off the bench...ohhhh that could be a mess...
    I do use a bench to elevate my shoulders, but it is damned hard to get up there properly! I can't get more weight than that up on my lap and them into position, even though I could thrust more weight. The guy in one of the videos does it so easily, I think because he is tall with a tall torso. It would be better to use a step or something, except that they are hard on your shoulders.

    I find if I increase the weight too much when flat on the floor, I can't stay up on my shoulders throughout the move.
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    Originally Posted by artdamage View Post
    how is this safe?
    I think a lot of exercises aren't really 'safe' and some are more safe than others. You just have to use common sense, experience and make sure you don't over do it. I know it looks unsafe and kind of weird but once you do it you realise that its not as bad as it looks!
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    Originally Posted by Rowyn View Post
    I use 155 right now, for 8 reps.



    I do use a bench to elevate my shoulders, but it is damned hard to get up there properly! I can't get more weight than that up on my lap and them into position, even though I could thrust more weight. The guy in one of the videos does it so easily, I think because he is tall with a tall torso. It would be better to use a step or something, except that they are hard on your shoulders.

    I find if I increase the weight too much when flat on the floor, I can't stay up on my shoulders throughout the move.
    I have the same problem with my bench. We have a home gym bench and in order for me not to tip the thing over i have to wedge it into the squatting rack in such a way that it holds it in place. My BF has no problem doing them again the bench once it is wedged in there tight, but i have a much shorter torso so i feel like i have to position myself in an odd way to get the shoulders up on the bench.
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    I pushed the bench up against a wall this morning which made it a lot easier to position myself but I still had trouble getting the bar on and off. I left the bar on my hips in between sets because I was worried I wouldn't be able to get it back on! It felt much more effective today though and I lifted the same weight (30kg) and did 4 sets of 10.
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    Originally Posted by euco09 View Post
    I pushed the bench up against a wall this morning which made it a lot easier to position myself but I still had trouble getting the bar on and off. I left the bar on my hips in between sets because I was worried I wouldn't be able to get it back on! It felt much more effective today though and I lifted the same weight (30kg) and did 4 sets of 10.
    ^
    use a step (not a bench) - so it is elevated only by a few inches. Means you get the extra ROM without the 'extreme height' issue of levering off a bench top.
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    Registered User euco09's Avatar
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    Thanks I'll try it with a step next time for sure :-) I'm not sure if its hip thrusters or step ups that I did this morning but my top left glute hurts a bit already.
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