Stop with the Hip Thrusts Please!!!
Why the hell don’t girls squat any more?!?
Is it because they finally figured out that leg day is hard?
Rewind the clock back a few years and couldn’t go a day without some BS meme filling up my feed of some girls backside with the title “she squats” #peach somewhere in there. But today? Today all I see is Hip Thrusts. EVERYWHERE. Great. You can load up that thing to have 200kg on it and do some crap partial Thrust. The contribution to your total booty gains? Zero. And don’t get me started on banded “dog taking a piss on a fire hydrant” for 100 reps.
Where did this all come from?? The Glute Guy, Bret Contreas of course. Or your instagram feed. Depending on what you consider a “valid resource” these days.
That’s not to take anything away from Bret. He’s great. And the Glute Bridge / Hip Thrust is definitely an integral part of Glute re education / training. Especially when I’m rehabing a client.
But for the best Glut development. There’s not an exercise out there that’s been taken more out of context than the Hip Thrust.
Even check Bret’s work himself. What’s the best way to full Glute development? A LOT of hip extension movements. NOT JUST THE BENCH BRIDGE. You have to work that thing from the bottom up to the top down and everything in between if you want the best Glute development. Read the last line of the page below. And then read it again.
“if one wants to optimise the gluteus maximus hypertrophic response, he or she needs to incorporate multiple hip extension movements such as hip thrusts, squats, and deadlifts.”
Let me expand on that.
- Squats and variations
- Deadlifts and variations
- Hip Thrusts
- Lunges / Split Squats
- Step Ups
- 45 Leg Press and Variations
- Good Mornings
- Back Extensions
- ANYTHING that involves HIP EXTENSION!!!!!
From different angles. That allow sufficient resistance to elicit a response.
So, for the love of all things gym related. In the time it takes you to set up your damn bench, with the barbell. The ridiculous amount of weight you think you can thrust and the rest. You could’ve done a whole freaking leg workout that’ll give you better results.
Treat the hip thrust as a great Glut Exercise that is an adjunct to your overall Leg / Glut Workout. It is a great assister to your Squats and Deadlifts. It is not meant to be the THE ONLY exercise you load up and then do a million banded walks afterwards.