by Bret Contreras April 02, 2015
As long as you have a gym membership, it is not necessary to spend any additional money in order to hip thrust. In THIS blogpost, I embedded over a hundred videos showing you how to hip thrust off of a standard bench, using smith machines, using bands, and on leg extension and leg curl machines. However, more and more coaches are seeking out ways to hip thrust on standalone units, and many individuals are interested in setting up hip thrust stations in their garages or guest bedrooms. These people want to know the best possible way to hip thrust along with the items they need to buy in order to make it happen.
I’ve now posted 3 different glute burnout videos on YouTube (THIS one in October of 2013, THIS one in November of 2014, and THIS one in March of 2015) and 5 on Instagram (HERE, HERE, HERE, HERE, and HERE). Since these protocols utilize bands, I’ve been receiving numerous questions from people asking me what bands they should purchase. Furthermore, numerous individuals want to know the name of the apparatus used in the Instagram videos or the type of thick bar padding surrounding the bar.
Therefore, I felt that it was time to describe the ultimate hip thrusting station and direct readers to links where they can pick up any needed equipment. I’m excited to share the knowledge I’ve gained from 8.5 straight years of hip thrusting and prescribing hip thrusts to clients. Here are my recommendations, but you can obviously pick and choose items depending on your preference and financial situation.
The Hip Thruster is the best way to do the hip thrust – stable and versatile!
If you have your own studio or gym, you should consider purchasing:
* Some of you might be shocked at the total cost of my recommendations, but keep in mind that 1) everything on this list added together is still far less than a reverse hyper unit from Westside with no weights (an excellent piece of equipment but not as good of a glute builder as the hip thruster), and 2) you can buy none of this, some of this, or all of this depending on how much you like to thrust – these are just suggestions.
If you’re a big dude, you should consider purchasing:
If you’re a beginner woman that is short or has a shorter torso, consider purchasing:
If you want to listen to me elaborate, below is a video explaining the rationale behind each recommended item.
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by Bret Contreras August 17, 2017
The results are in: Going 5 weeks without any lower body barbell training (I did smith machine squats, lever machine squats, smith machine good mornings, lever machine good mornings, hammer...
The post The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results appeared first on Bret Contreras.
by Bret Contreras July 07, 2017
I’ve decided to conduct a little experiment on myself. For no good reason aside from curiosity and pure passion for strength training science, I am going to perform zero barbell...
The post The No Barbell Experiment on Squat and Deadlift and Hip Thrust Strength appeared first on Bret Contreras.
by Bret Contreras May 03, 2017
Huge props BJ Gaddour, Fitness Director for Men’s Health, for choosing me to host the Men’s Health Glute Project. Here I presented my top 10 exercises for building and strengthening the glutes. The Men’s Health...
The post Men’s Health Glute Project: Top Ten Glute Building Exercises appeared first on Bret Contreras.
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