Hip thrusters

[euco09]

Hi Everyone

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

http://www.youtube.com/watch?v=jVlQhlKf-5Q

[SJBC]

I would like to do them but am too embarrassed to do that move in the gym!

[vandalgirl59]

Yup! People are use to me doing crazy, hard or bizarre looking workouts though, so its no biggie haha.

[jagadzie]

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.

[vandalgirl59]

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...

*thumbs up* for extremely dorky looking, yet effective exercises!!!

[euco09]

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!

[Rowyn]

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.

[Euqinom]

Do 'em. Love 'em.

[dawndm]

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:

[Emma-Leigh]

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.

[trish123]

Same here. I do them regularly, on the floor with feet up on a bench. Love 'em!

[birdiefu]

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.

[Euqinom]

If someone has a witty comment, I always invite them to try them/join in. Not so funny now, huh?

[euco09]

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 ;-)

[euco09]

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?

[kimm4]

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.

[euco09]

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.

[Euqinom]

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?

[fitlover]

Is it immature of me that I always laugh when I hear about this exercise?

[goldengoddess22]

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!

[euco09]

Is it immature of me that I always laugh when I hear about this exercise?

Yes!!! haha

[artdamage]

how is this safe?

[Emma-Leigh]

how is this safe?

How is what 'safe'?

[kimm4]

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...

[Rowyn]

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.

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.

[euco09]

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!

[Linds33]

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.

[euco09]

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.

[Emma-Leigh]

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.

[euco09]

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.