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all right so the hip thrust one of the
best ways to grow and develop the glutes
far too often though people don't know
how to properly set it up if they don't
have a hip thruster like on a bench how
to set up the weights where to put the
barbell and also what cues you need to
be thinking them to maximally engage the
glutes and not feel it in your
hamstrings gonna cover that all stick
with us if you have a hip thrust story
in your gym great go ahead and use that
but for most of us commercial gyms we're
gonna have to get by with a typical
barbell and a bench so if you'll come
over here and look at this setup I have
this bench secured so if I push on it
when I'm doing my hip thrust here
there's no way this bench is gonna tip
over or slide if I didn't have these
plates here or this box behind what
we're gonna see what will happen is that
one of two things can happen I can push
and the bench would fall over or because
I'm on turf if I don't have this thing
supported if I start to push it's just
gonna slide back so that's why we have
this setup here
so setup is probably the most important
thing if you don't have a setup right it
doesn't matter if you have all the
points of performance down but you're
not going to be able to actively do the
correct hip thrusts so after I get the
set up an important thing to think of
next is how tall the bench is for me
this bench is going to be a little bit
too tall for me for most people this
bench is going to be too tall the way we
fight that is that we have to scoot up
on the bench so when you think of your
shoulder blades that's your scapula you
want to fill the bottom part of that
bone I want the bottom part of that bone
right at the top part of the bench so if
you look here if I'm just sitting I am
way lower the bottom part of my scapula
is actually down here so once I get this
barbell on me I'm gonna have to shimmy
up the bench and now this is my hip
thrust position not down here so that's
a big key you have to shimmy yourself up
to go here now that I'm up I'm not gonna
be expected to go all the way to the
ground if I go all the way to the ground
I'm only getting to the ground through
my low back so my range of motion is
probably just going to be through here
and again it's the top part where we're
tilting our pelvis and kind of thrusting
this is the most important part of it
where you get maximal glute activation
the other
stuff you don't have to go all the way
down so when we have weight on
oh yeah second thing make it comfortable
and grind in your hip region you can use
an air X pad which of these blue things
a lot of PT clinics will have them at a
gym though yoga mat that's gonna be your
big winner or if you got a gym and you
have those little wraps and go over the
barbells that'll help too so I folded up
a yoga mat I'm gonna put it here right
in my groin region the barbell is gonna
go on your hip crease so if I were to
bend my knee forward like this the point
where my stomach and my hip meet that's
where the barbell is gonna sit there's
like a little soft spot where you're a
lot of skin and a lot of other tissues
there but again I'm just gonna make it
even more comfortable I'm gonna put this
sucker here I'm using tall plates if
you're at a commercial gym and you have
25 pound plates that are like not as
wide this barbell is gonna be way lower
and you're not gonna be able to slide it
up over your knees so you have to
typically use a 45-pound plate these are
25 because they're long they're the
correct size but if you have shorter
plates again you're gonna have to work
your way up to 45 once you're set here
you're gonna slide it into that hip
crease I'm gonna feel like I have it and
again the shimmy is important so I'm
gonna bring my knees up I have to shimmy
myself and I'm gonna use my arms my
elbows and my legs and now I'm in the
correct position from here and then I
can start thrusting use your the hands
you don't have to death grip the barbell
you can just keep it here kind of
supported Chin's gonna be down points
performance boom this is my hip thrust
and again I'm not going all the way to
the ground because I already elevated
myself myself up to get here so my stop
points gonna be about here if I started
on the ground on a normal hip thruster
or if I was tall or like much taller and
this was my starting position then we
can you're down on the ground but you
don't have to go all the way to the
ground so again this is your set up for
most of us in a commercial gym make sure
your bench is stable make sure you're
using the taller plates and then the set
up the shimmy is the most important get
yourself in the position bottom of your
shoulder blades on that bench and then
from here you'll be able to do your
hinging at the correct position first
thing we want to do is make sure the
bottom of the scapula is up against the
stable surface on the bench
so let's have my come right up on that
area good so he's got the scapula just
the bottom part of the scapula right on
there now he's gonna make sure that his
shin stay perpendicular to the floor
there straight up and down they're not
moving too far forward or too far back
so he's keeping it directly vertical
exactly so just keep me a directly
vertical now from here what mike is
gonna do is he lowers the weight is
making sure that the sternum in the head
stays straight while he thrusts the
weight up top in the way he thrusts up
top is with a posterior tilt of the
pelvis so that's the posterior tilt
right there now that's what's gonna get
the glutes
that's what's gonna avoid your low back
from being stressed and you're gonna
maximize that glute activity this is
extremely important at the top position
this is where you get the highest amount
of glute activity again so Mike's at the
bottom he's thrusting up the way he's
thrusting up is by post Cheerilee
tilting the pelvis and mike is staying
looking straight ahead
his head's not looking all the way up
towards the ceiling for example might
give us a few rap this is using a lot of
your low back this is not going to be
good for getting glute activation the
purpose of this exercise is to target
the glutes make sure to keep the head
straight the sternum stable post your
tilt the pelvis and keep these shins
vertical hey feeling like feeling the
glutes so there's three prerequisites I
want to screen for before someone does a
barbell loaded hip to us the first one
is just simply learning a bridge so what
we're gonna do is we're gonna get on the
ground it's very similar it's a
regressed version of a barbell hip tucks
if you don't have any external load this
is just bodyweight but this is where you
can work on that hip extension and
pelvic posterior tilt movement without
coming from your low back so again it's
lying on your low back you should think
of first kind of tucking your tail
between your knees if I have a tail I
was like a dog or a cat or any other
animal with the tail I took that tail
between my knees in this motion is a
posterior pelvic tilt this is the most
important aspect to grasp and this is
what you want to be doing at the top of
that barbell hip thrust after you get
that posterior pelvic tilt you want to
drive through the heels keeping the core
engaged and you want to be lifting your
hips up at the top
when you're really thrusting you feel
your hips roof you should feel your
glutes really squeezing you need to be
able to go through three sets of twenty
of these easily before adding any weight
filling it in the hips and the glutes in
the right area not feeling it in the
little back or anywhere else
that's prerequisite number one this is
and number two the second the second one
is going to be the posterior pelvic tilt
which you just went over the third one
is proper hip extension length say the
front of my thigh and hips were super
limited and I'm not even able to get
into this nice neutral position which I
actually have pretty limited hips going
into extension I'm in neutral right now
which is the best I can do there are
gonna be some people that are gonna be
able to get higher I can't get any
higher than this if I were to get higher
it's gonna come from my back which is
not good so this is about the highest
I'm gonna be able to go what we can do
to work on that as a half kneeling hip
flexor stretch you're gonna be in this
position I'm gonna use this because this
turfs not the most comfortable I'm gonna
be here that same little tuck that we
went over that posterior pelvic tilt if
I had a tail back here
I'm gonna tuck it between my legs I'm
gonna basically try to thrust right in
front of me I'm gonna keep that thrust
and then I'm gonna go into I'm gonna
lean forward and I should feel a massive
stretch just anywhere through the front
part of my hip all the way down in the
front part of my thigh and you can kind
of rock into this hold it for a couple
seconds and now and I'm thinking of
squeezing my butt and tilting the pelvis
this is almost like a loaded hip thrust
but again moving horizontally which is a
horizontal in this direction instead of
horizontally upwards when I'm lying down
on my back so I'm gonna go through this
a couple times on each leg think about
maybe five ten times a couple second
hold and you're really trying to drive
the glutes and squeeze the glutes get
them ready get them from and get to
ready to go before we do the hip thrust
so again and we're gonna do that and
then you're gonna get into your hip
thrust if you are able to hip thrust
even after doing the bridge try that
stretch and then hip thrust and you're
gonna feel a lot more engagement than
glutes at the top which is the moment in
the area that we want to focus on hope
you guys like that video again
prerequisites before even doing a
barbell hip thrust make sure you can
bridge on the ground first make sure you
know how to control your pelvis and you
understand posterior pelvic tilt and not
necessarily low back movement but it's
coming from the pelvis itself and then
after that make sure that you've opened
up everything in the front of the thigh
so you're doing your half kneeling like
how
like rectus femoris stretch driving
through that warming up the hip so it
can get into that end range extension
once we get over here on a bench make
sure again the lowest part of the
scapula that little bony area where you
feel your shoulder blade that should be
right at the top we'll all different
body sizes we're gonna have to make
adjustments if we're not using a
traditional hip thruster and we're using
a bench once you get set up make sure
you protect your groin use something
soft put that barbell right in the
crease all the points and performance at
Tosh talked about chin stays down you're
thinking of the sternum coming up at the
same time right at the top is where
you're going to do that tilt this in and
of itself could be the hip thrust where
I'm staying up here and I'm just going
through pelvic tilt posterior pelvic
tilt because that's the most important
part the extra part we're driving
through some hip extension and then
again at the top is where all the good
stuff happens hope you guys like this
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