What Are Hip Thrust!?
Okay, so I know everyone has heard about hip thrust and if you haven’t here is a video to show you how it’s done and what it is:
Well the reason I want to talk about hip thrusts today is because I may or may not have decided on a new years resolution. And it may or may not involve exercise.
Yeah even though I carry my weight well (One of the benefits of being tall) I could tell that I was definitely out of shape. My stomach is always may biggest problem area but I know that that is mostly my diet (which is terrible!! but slowly getting better), I drink a lot of soda and eat a lot of candy.
I honestly believe there should be some type of rehab for people who can’t stop eating sugar. It definitely feels like an addiction, but that’s for a later post.
Anyway, my other problem area after my stomach is my butt (or glutes). It’s not super flat but it wasn’t as pumped or big as I wanted it to be. I wanted more better shape and bigger size, something like this:
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I Tried Everything, and Nothing Worked …
But this isn’t the first time that I’ve tried to grow my glutes, back then my go to exercise was squats.
I did every variation of squats I tried skater squats, bulgarian squats , sumo squats, and regular squats and nothing seemed to help just my butt.
I mean my butt would get a little bigger but my legs, specifically my thighs, would just over power everything. And it didn’t help that I have naturally big thighs, it wasn’t a good look for my jeans.
Then I heard of a exercise called hip thrusts from the site NowLoss.
That was the first time I’d ever heard of hip thrusts and I wasn’t sure what to think about them but from what he said this targeted the glutes almost exclusively!
I was so happy to find an exercise that seemed easy enough to do and would help with my problem spot #2.
There was just one thing that seemed almost impossible for me and a ton of other people on the internet to do, and that was actually getting up the nerve to do the exercise in front of people at the gym.
Is It Hard To Start?
Yes hip thrusting seemed like the answer to my problems, but I couldn’t effectively thrusts my hips in public while everyone is watching, and trust me people were watching!
I felt crazy, so I went home and did a ton more research about my hip thrust phobia. And learned that this isn’t just something I felt, hip thrusters all over the world had this phobia and it was only one way to get over it (this is also the time I found the great Bret Contreas) and that’s no eye contact! ever!
Never look anyone in the eye while thrusting or else face the ultimate shame of being watched while humping the weights. I’m just kidding of course, hip thrusts are pretty well known these days so when the guys see you doing it they usually know exactly what you’re doing.
Soooooo Do They actually WORK?!
Honestly I’ve been doing hip thrusts for about 2 months now and my measurements have gone from 32 – 28 – 37 to. 32 – 26.5 – 38.5.
I think that’s pretty good, especially for 2 months. I didn’t really change my diet but I did drink more water. I’m pretty sure I lost a lot of water weight and bloat around the stomach, but the crazy thing is my weight didn’t change I started at 140 and currently at 140. I think that is so weird because I look leaner to me.
Things That Helped Along The Way
One thing that I invested in to help me with thrusting heavier weights is buy a hip pad, this one, this thing keeps the bar from digging into my hips as the bar is laying on them.
It was a god send and you’ll definitely need this when you begin using the bar frequently. If you’re just staring out your body weight should be enough because you’ll need to work on you’re posture, with hip thrust you’ll still feel the burn in the glutes.
The shoes I wear when I know I’ll be hip thrusting are usually something that’s very flat. Now I’m not really sure the reason why, but I read that on reddit’s Strong Curves group and it sounded good enough to me. More specifically I wear an old pair of chuck Taylor’s.
Activation exercises, OMG. Have you ever felt like you were doing exercises to specifically target your butt, but for some reason you only felt it in your thighs or back? Well I found out that the reason for this is because you’re not actively using your glutes enough so they sort of fall asleep, and other parts of your body pick up the slack. Because of this you have to activate your glutes.
I activate my glutes by doing donkey kicks, side lying clams, bird dog pose, and using bands. If you are having the problem mentioned above please try activation exercises and you will feel every part of your glute workout in your glutes!
The Easy Workout
My leg day, if you’re wondering looks something like this:
- Stretch! ( important)
- Warm up (walk on stairmaster or treadmill) – 5min
- General Workout (in no specific order)
- Leg extensions 15 x 3
- Lunges 12 x 3
- Abductors machine 20×3
- Donkey kicks w/ cable 15×3
- Squats 12×3
- Hip thrusts 15×3
- Go home and roll on my rollie thingie (This)
How Long Will All of This Take?
That’s it! This does not take me long at all, 45 minutes tops. It helps that I’m able to go to the gym at 2 in the morning, but that’ll change soon and I’ll have to go earlier in the day with more traffic (sad face). But I’ll keep you updated on how that time thing works out when it happens.
Benefits of Hip Thrusts
Some of the many benefits of hip thrust are:
- Stronger Back
- Shapley Butt
- Quicker Results for Growing Glutes
- Stronger Back and Legs
- More Confidence (It takes guts to hip thrust in a room full of people)
- Increases Stability
- Easier on the Knees
And that’s not even everything! Hip thrusts have really helped me to reach my goals of a bigger butt at a quicker rate then I would have ever thought.
But you say….
Okay But I can’t Lift that Big ole Bar, can I Grow Glutes without Weights??
Yes, you can get results without weights but eventually you will have to add them. I can see you improving the shape if that’s what you’re after but for actually size? Yeah you’ll need to use weights.
The best thing will be to start off with only bodyweight. This will give you time to learn the correct form so that you are getting the most benefit out of the exercise.
Next, you can do like me and graduate to hand weights and bands like me! When you’re using hand weights its the same as using the bar but you just don’t have to long bar to balance. It’s easier but eventually you’ll get to the point your thrusting more 45lbs and then you can go ahead and upgrade to barbell.
If your using bands it’s a little harder because I notice it seems to be attached to the bench, so if you have something like that at your gym go for it. Mostly bands are used to make your workout a bit more challenging like this. But if you can manage you’ll be fine.
Onward and Upward!
So I’m going to keep doing the hip thrusts and hopefully by the summer my measurements will be 32 – 24 – 39 , one can dream, right? If you want to join me you can pick up the book by Bret Contreras called Strong Curves , I won’t lie I do have the book but I rarely use it anymore, I just kinda go to the gym and do what I feel like doing. My workout was posted upthread if you want to just follow my plan. If you do just remember to add your own upper body workout.
Have you ever tried doing hip thrusts? Did they help you more than squats or were they a bust?
Tell us your story in the comments, I would love to learn from you!
Take Care, L❤ve