Any thoughts on the value of hip thrusters

[ganesha]

This seems to be a hot exercise these days and I know as we age we can have hip issues.

Any thoughts on the value of this particular exercise and how you like to set things up to do them?

[pierinifitness]

Jun 12, 2020 17:45:14 GMT ganesha said:

This seems to be a hot exercise these days and I know as we age we can have hip issues.

Any thoughts on the value of this particular exercise and how you like to set things up to do them?

It seems to be more popular of an exercise with women than men based on when I've seen it being done in gym settings and viewing YouTube videos.  Seems like a lot of work to set up.  If you got a decent weight kettlebell, I think the basic two-hand KB swing done explosively and squeezing the glutes at full extension like you're cracking walnuts is a simpler alternative working similar muscles.  I've never done hip thrusters with a barbell.

[Michael]

Jun 12, 2020 17:45:14 GMT ganesha said:

This seems to be a hot exercise these days and I know as we age we can have hip issues.

Any thoughts on the value of this particular exercise and how you like to set things up to do them?

I would tend to agree with Pierini. I would also say for myself, Trap bar deadlifts would be a better alternative to hip thrusters. I use the Hip Bridge as a part of my warm up before exercise which is another hip hinge exercise. I like to use Bruce's chest expander size bands around my knees and spread them apart as I do the bridge. Really feels good.

[mrdave100]

Hey Ganesha, from what I’ve read hip thrusts are becoming more common in elite male athletes training rooms and they help keep backs healthy. Brett Contreras is known as the glute guy and has written dozens of articles about hip thrusts and putting a program together utilizing them. Check him out.
bretcontreras.com/

[mr potatohead]

The fastest way I've found yet to build glute is hip thrusts/holds. Here's another one I need to bring back. I've been happy lately playing with my stones, hang, dip, stretch, Qi thing. One of the moves I've been doing with a stone is goblet squat. It doesn't feel like much of a glute builder though.

[vegetus25]

I have been doing a couple things that seem to have increase the size and strength in my gluteal region. Both are isometrics. The first is just holding the above hip bridge for 45 seconds or so. I rotate one leg, two leg, and two leg with a band like Michael mentioned above. The other iso is the one mentioned in this article. While the article is mainly about a chest iso (which I have found to be very good) the author mentions squeezing the glutes while performing the chest iso. Works for me.

www.t-nation.com/training/tip-the-best-chest-exercise-youve-never-tried

"As a bonus, I always have my clients squeeze their glutes maximally during this exercise. So at the end of the three-week phase their glutes are significantly larger as well. Two birds, one Swiss ball."

In this video Matt talks about increasing the strength of his hips with isos (around 1:25).

[Magnus]

I've tried them in the past, but never did 'Hip Thrusts' on a steady basis. Being somewhat of a 'minimalist' I just wasn't feeling that they added anything more than the kettlebell swings I do on a regular basis...maybe I'll go back and give 'em a second whirl (?)...

***If it's glutes and posterior chain you're looking for it's been my experience that the absolute very best exercise for developing glutes along with the entire posterior chain is dedicated work on a Glute/Ham Raise Bench. Sure they're expensive and take up a lot of room but boy oh boy are they effective.

[vegetus25]

Magnus, you are right about the value of a G/H/R bench. Thanks for reminding me of that exercise. I am going to make one of these soon. I think the padded board/piece of webbing shown in the first few seconds of the first video is what I will do, quick and easy.









I would pay money to see Bruce promote the Hook the way this guy promotes his Squat Buddy (around 1:50 and on) in the video below.

[Michael]

For some reason, I can't do any glute-ham raises. Every time I've done them I'd get unbelievable cramps in my hamstring. I would the same thing years ago when I did the stupid leg curls. Swings and the hip bridge is all the ham and glute work I need. And no massive cramps, . Plus doing either Goblet(like Mr. P mentioned), Racked, or Double KB Squats works quads, hamstrings, and Glutes. Most leg work uses those three groups of muscles.

[pierinifitness]

When I was doing the StrongLifts 5 x 5 protocol many years ago and chasing heavy barbells, I started doing heavy barbell good mornings inside a rack for safety and found they gave me great glute and ham strength growth that spilled over to my heavy (for me) barbell full squats.  But the bottom line is, the way I see it, if you're not doing weighted full squats, why do you need to be doing accessory work like hip thrusters?  That's like having A-1 steak sauce but not the steak to pour it on.  If you want strong buns of steel and hammies, like a world class sprinter, do weighted squats.