Bret Contreras Hip Thrust Exercise - Search Videos

The Evolution of the Hip Thrust - Bret Contreras

The Evolution of the Hip Thrust - Bret Contreras

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What Are the Best Glute Exercises? - Bret Contreras

What Are the Best Glute Exercises? - Bret Contreras

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ABC: What Should I Do if I Only Feel Hip Thrusts in My Quads? - Bret Contreras

ABC: What Should I Do if I Only Feel Hip Thrusts in My Quads? - Bret Contreras

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Hip Thrust: Hinge vs. Scoop Method - Bret Contreras

Hip Thrust: Hinge vs. Scoop Method - Bret Contreras

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How to Perform Single-Leg Hip Thrusts (12 Excellent Variations) - Bret Contreras

How to Perform Single-Leg Hip Thrusts (12 Excellent Variations) - Bret Contreras

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Introducing The Hip Thruster! - Bret Contreras

Introducing The Hip Thruster! - Bret Contreras

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Excellent hip thrust form tutorial here! | Bret Contreras

Excellent hip thrust form tutorial here! | Bret Contreras

201.7K views4 months ago

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Here’s a demonstration of a hip thrust lengthened superset (past failure partials) off the @bcstrengthofficial Thruster Pro from this month’s @bootybybretofficial program. I have @lele_brownn going close to failure and then busting out a few half range partials (scoop works better here). I’ve received good feedback about these so far this month so give them a try! | Bret Contreras

4.2K views2 months ago

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Great hamstring mobility exercise too! | Bret Contreras

67.3K views3 months ago

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Watch coach @jamiederevere demo’ing extra range side lying hip raises. Make sure the extra ROM comes somewhat through hip adduction ( which stretches the upper glutes) and not just spinal rotation (which doesn’t). | Bret Contreras

14.1K views6 months ago

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This exercise smokes your grip and your hammies - two muscles that are important in the deadlift. As you gain proficiency you can place your feet on a higher platform to make it harder. Make sure to begin each rep in deep hip flexion for the stretch and to end each rep with the hips high and the knees way forward (I use the cue “knee me in the face” on these because I have to be there anyway to make sure the ploy box doesn’t tip over). Thanks @iambreannadanielle for demo’ing! | Bret Contreras

15.9K views6 months ago

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I approve! This is a great exercise. Perfect for a reverse hack squat movement - good morning on the way down, glute dominant squat on the way up. Each phase works the glutes but the alternating ham/quad stimulus may allow for more reps hammering the glutes. | Bret Contreras

22.1K views4 months ago

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I first started doing extra range side lying hip abductions in 2017 and they’ve been a mainstay since. Here’s how to do them optimally. With coach @jamiederevere | Bret Contreras

43.2K views3 months ago

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Band standing hip abductions are so much more effective than people think. Don’t believe me? Get a glute loop and bust out 3 sets of 20 reps with 90 sec rest between sets. Yes they work the muscle at short lengths but that might not matter for glute medius growth. The reason why I say that is because my squad grew their upper glutes during the quarantine using their glute loops. One thing is certain: if you use this multiple times per week, you’ll see better results because people tend to skip a

8.2K views3 months ago

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Awesome exercise! Do rotational step ups but don’t abandon traditional step ups. | Bret Contreras

10.7K views1 month ago

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Stellar post on loaded single leg hip thrusts by @coach_q_physio 💪🏽 | Bret Contreras

18.7K views4 months ago

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I want to make something VERY, VERY, VERY clear: Hip thrusts ARE highly functional. This has been shown in 10 different studies. I repeat: TEN studies. In contrast, there are zero studies showing that resisted crawling is functional. I’m not saying that resisted crawling is not functional; I’m sure it is. What I am saying is that we need full spectrum hip strength. Before loaded hip thrusts existed, everyone only did squats, lunges, and deadlifts for glute growth. Everyone had flexed range hip s

9.5K views3 months ago

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Why do we pulse when full range is probably better? Well because we tend to hip thrust 3x/week. Sometimes we do full range, but we also dedicate a lot of volume to lockout work to strengthen end range hip extension because you will always be limited in your hip thrust by what you can lockout. You’ll never be limited by your bottom range of motion since everyone is much stronger there. So by increasing lockout strength, we increase your total hip thrust strength which translates to more loading o

2.4K views2 months ago

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To maximize the stimulus on the glute med and min during side lying hip abductions: 1) extend the leg back into full hip extension 2) angle the torso downwards slightly (turn shoulder) 3) turn foot towards the ground (hip internal rotation) | Bret Contreras

9.6K views1 month ago

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People will try anything EXCEPT what really works. Which is getting really strong at the big basics. Squat your bodyweight for 10 reps (to parallel) Hip thrust triple your bodyweight for 10 reps Etc. | Bret Contreras

2.7K views6 months ago

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These are all incredible glute exercises. I just think that they work the whole or the upper glute max more than they work the glute med/min. This includes curtsy motions, sumo/wide hip extension motions, and combined hip extension/abduction motions. This might seem nitpicky but it’s an important biomechanical consideration that requires clarification and more research. | Bret Contreras

20.8K views5 months ago

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This is one of the best glute medius exercises in existence. I hope you give it a try for yourself and feel how it works the glute med through a full range of motion. Thanks to coach @jamiederevere for demonstrating 👌🏽 Glute Loops from @bcstrengthofficial 2 sizes and 3 strengths | Bret Contreras

10.8K views3 months ago

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Bros and ladies, you should consider adding these into your warm ups. They can all be done using just bodyweight. Two hip flexor movements, three glute movements, and an adductor movement. 1. Copenhagen Adductor Raise 2. Extra Range Side Lying Hip Raise 3. Hip Flexor Raise 4. Dual Elevated Single Leg Hip Thrust 5. Deficit Rotational Bulgarian Split Squat 6. Single Leg Bench Sit Up Strengthen the hips through hip adduction, hip abduction, hip flexion (at long and short lengths), and hip extension

14.2K views2 months ago

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The reason why we do pauses is because you will always be the weakest in the top position. Your hip extensors are 2.5X stronger in deep hip flexion. Which means your hip thrust will always be limited by what you can lock out. I would say around 1/2-2/3 of our volume for hip thrusts are lockout variations (to make the lockout even harder). These include pauses, pulses, and bar band (we’ll go over each of these in future weeks) hip thrusts. When you strengthen the lockout, you strengthen the entir

6.3K views2 months ago

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I’ve seen this paper make the rounds lately on social media, which is interesting because it was published a couple of years ago. My personal take is that lunges and single leg RDL‘s would produce the most tension in the stretch position and bilateral barbell hip thrusts would produce the most tension in the squeeze position. How this relates to hypertrophy is up for debate. Based on the available evidence, I think that the gluteus maximus can grow equally effectively from the stretch or squeeze

18.7K views5 months ago

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How to Maximize Your Gains with Bret Contreras Glute Workout: 12-Week Program

Hip Thrusts Won't Lie, but These 5 Moves Will Also Help Build Glutes of Steel - Muscle & Fitness

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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Who came up with this? The quads and hams get activated in a hip thrust whether you use full ROM or partial ROM. You can see this with EMG experiments. If you go super light then you can better “steer” muscle activation, but if you use progressive overload, you’ll eventually have to throw on some plates. Yes you’ll see less glute activation as you descend but this happens in all hip extension movements because the glutes don’t activate that

86.4K views5 months ago

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15 Reasons Why the Hip Thrust is the Ultimate Glute Exercise

39.8K viewsFeb 15, 2023

Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Two Badass New Hip Thrust Variations Been experimenting with cyborg @a.hodgefitness ‘s training lately. She’s been loving these two variants: 1. Deficit hip thrusts (first exercise shown) - note the amount of hip flexion at the start. So deep! As deep as a squat in fact. These involve so much ROM you feel wiped out with a set of 10 with half your normal weight. They require a tall bench and a step. They’re not exactly ideal for thicker folk

191.8K viewsAug 23, 2021

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