Load the bar up fairly light and really focus on getting a strong glute contraction through full hip extension. Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. And with the results she's seen from using this variation, Stern is happy to recommend it to anyone looking to build their legs. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. 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. Just curious to hear what your favorite supersets may be - not just exercises you superset for the sake of saving time, but those that also help you get a good burn in your muscles. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. © 2020 Bodybuilding.com. Here's what I'm thinking: Deadlift Day: Deadlift - 5/3/1. This handy piece of kit is a mainstay of every gym, even the smaller ones, and can often be found in home gyms too, making this a fantastic variation for a killer hip thrust workout. However, over the years, I’ve gotten very strong at barbell hip thrusts. Here are ten steps to the perfect hip thrust. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Both are terrific assistance exercises. "This makes it perfect for all skill levels. 13 Top Exercises For Butt. Remember to squeeeeze your at the top of the movement. The Hip Thruster is about 16 inches off the ground. Though this leans more toward being a compound set, the landmine offers major appeal as a total-body training tool using just one piece of equipment. The key to perfecting the hip thrust is to get the form perfect. Stern has one more pro tip for those extra-crowded gym days. As always, if you don’t have perfect form, you can end up with an injury. Most torturous sets you can do >> Anonymous 01/12/21(Tue)20:18:07 No. During hip thrusts, that's okay. By keeping your head focused forward, you'll help take your lower back out of the equation, which is exactly what you want to do. How do go about reversing these effects? A post shared by Erin Stern (@2x_ms_olympia) on Feb 14, 2018 at 11:50am PST, "I love this superset because it targets the quads first, then the glutes," explains Stern. SUPERSET. They create a lot of tension in your glutes, and compared to exercises like squats and deadlifts, hip thrusts and bridges take very little … >> Hip thrusts: 4x12 Superset with 4x25 banded abductors Smith Machine Reverse Lunges: 4x10 each Dumbell RDLs: 4x10-⏱ Quick and effective workout if you’re low on time. Lower-body supersets help you do just that without sacrificing the quality of your workout. Hip thrusts can be performed with bodyweight, barbell, or resistance band loading. Hip Thrust Butt Workout Glutes Challenges Exercise Yoga Sandals Fitness Shoes. Hip Thrust Bridge Position . "I often chose supersets that only use one piece of equipment," says Stern. Hip thrusts are a powerful exercise for building strength and muscle in your lower body. All rights reserved. Target Area: Hip Flexors . Here she shares her four favorite supersets, as well as how she uses them in her program. Not only that, adding some pre-activation for the quads prior to squatting can make a drastic difference when it comes to MMC (mind muscle connection) during the subsequent heavier movement. If you don’t have a barbell to hand, but still want to perform hip thrusts with weight, then bring out those dumbbells! FINISHER . Most benches at the gym are about 17-17.5 inches off the ground. This is "Barbell Hip Thrust Superset short thrusts" by alejandra salas on Vimeo, the home for high quality videos and the people who love them. Honestly I’ve been doing hip thrusts for about 2 months now and my measurements have gone from 32 – 28 – 37 to. Many people think the best way to build a better butt is through squats and deadlifts. We're going to use the Smith machine here and do 3 sets of 15 reps with 3 second holds at the top. In most instances, that'll be a hair lower than your shoulders. Hip thrusts can be performed with bodyweight, barbell, or resistance band loading. Our product picks are editor-tested, expert-approved. The barbell hip thrust lends itself well to heavy loads, which is precisely why it’s mandatory to execute the exercise properly and master bodyweight first. Your mental focus during the hip thrust should be on aggressively driving your hips upwards, solely with glute power, and the long levers of a barbell take away from that focus. Period. Target Area: Glutes. If you try to extend past that, you risk over-involving (or worse, injuring) your lower back. Just in case you haven't heard, there's no magic pill for building killer legs overnight. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. Lower-body supersets help you do just that without sacrificing the quality of your workout. All the time we spend sitting these days tightens and shuts down our hip muscles, leading to back pain and decreased performance. 2a Elevated Barbell Hip Thrusts 3 x 12 2b Elevated Single Leg Hip Thrust 3 x 6 each leg. The practical approach for growing your glutes is to incorporate both hip thrusts and squats into your training program. 54w Reply. Men's Health. But it's not your best option if you have smaller bars, like EZ-curl bars or non-Olympic barbells, available. Yes, this means that you'll finish the hip thrust with your head and neck no longer in a neutral position relative to your torso, and in most exercises, we wouldn't want you doing this. Sissy Squats/Single Leg Squats and Medicine Ball Leg Curls. A post shared by Erin Stern (@2x_ms_olympia) on Jan 4, 2018 at 12:47pm PST. One of my favorite superset combos for hams and glutes. Arrives before Christmas. When you get a chance please check out #operationbluesmiles. The hip thrust is a valuable addition to your training routine that can help build stronger glutes, but are you sure you're even doing the exercise correctly? If you need to slightly reposition yourself every 2 to 3 reps, do so. Training opposing muscle groups in a superset allows each group to recover while the other works, and two compound movements in a row will get your heart racing. There seems to be a bit of a misconception around building the glutes. That may lead the bench, or your position on the bench, to shift somewhat as you work through the motion, especially if you're moving with pop. Check out our entire Form Check series. "You keep your heart rate up and train opposing muscle groups. While hip thrusts have long been deemed a tool that highly recruits the glute muscles, it wasn’t until a study by Contreras et al (2014) compared the hip thrust and back squat in 13 female lifters. This makes the hip thrust very useful for people who are rehabilitating an injury. This will better activate the glute medius. It is essential to keep the superset workouts always safe and smart, and the workout session entirely individualistic and goal-oriented, prioritizing the physical requirement and condition. What can be said at this point about hip thrusts that hasn't already been said by Bret Contreras? That can help reduce your risk of low back pain and also give you more power for everything from … BB HIP THRUSTS 5 sets reps 10 WITH KNEE ABDUCTION SUPERSET Do these 2 exercises back to back with a 1 min rest between sets Begin seated on the floor with a bench directly behind you. During hip thrusts, that's okay. L’Hip Thrust è un ottimo esercizio per rassodare i glutei a patto che usiamo un alto carico, altrimenti il grande gluteo non si attiva correttamente (essendo il secondo muscolo più forte del nostro corpo). Energy (kcal) Carbs (g) Fiber (g) Protein (g) Fat (g) 2287: 166: 47: 135: 128: Breakfast. Your balance may be shaky—that's okay! During hip thrusts, that's okay. Hip extension is … The Smith Machine Hip Thrust. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Your positioning is essential to make sure you're getting the most out of the exercise—so let's break down everything you need to know. "I think everyone should do hip thrusts. LISTEN! It is very easy to transition between these two different movements simply by changing your grip, which is why the landmine is also an ideal tool for supersets. Place your feet just further than shoulder width apart. 267 Likes, 12 Comments - Shivangi Bhatnagar (@missshivangibhatnagar) on Instagram: “|| Leg Day II - Booty Workout || Looking forward to a bootiful 2018 with my last workout for the…” But if there's a secret ingredient to Dymatize-sponsored athlete Erin Stern's leg workouts, it's supersets. "Depending on the angle, Zerchers will hit the quads," Stern explains, "while the hip thrusts hit glutes and hamstrings.". Two-time Ms. 99. When doing hip abductors, pull the weighted leg back in a slightly diagonal pattern. Both the hip thrust and squat will train hip extension. Hip Thrust Starting Position. If you have knee or back problems or have struggled to find the right squat form, the landmine is a great solution, since it takes the load off the spine. If you're new to dynamic step-ups, or if you have an injury that prevents you from jumping, try stepping up and down from a box or bench instead. "This combination trains every muscle in the legs, and it raises your heart rate.". Target Area: Quads/Glutes Exercise #2: L-Sits. Banded hip thrusts will help with jumping and running power, but also in day to day activities such as walking upstairs, or having to bend over to pick up heavier items. Want stronger legs? #fitness #squats #barbell #liftheavy #squat #heavylifting #lifting #gymlife #gym #workout #fitness #fit . 1. rosty1972 54w Reply. Hip thrusts build strength and size in your glutes in a way many other exercises cannot, and experts agree that they provide benefits for many people, from athletes to … FREE Shipping on orders over $25 shipped by Amazon. 2. Exercise #1: Hip Thrusts. Want to master even more moves? 59324535 >>59322099 Is there a single reason to implement this exercise into routine If you're non-degenerate(straight) male and you squat and DL? Superset 2: Hip Thrusts and Deadlifts. If you give this workout a go, let me how you went! The hip thrust also involves less loading on the spine than barbell squats, as the barbell is not placed on the back but on the hips. In physical therapy, hip thrusts belong to a class of exercises called pelvic bridges often used in lower back rehab protocols. Even Kate Upton loves hip thrusts! The Smith Machine Hip Thrust. As Stern explains in her 4-week Elite Body Fitness Trainer, supersets also help you train more efficiently and maximize growth by pushing massive amounts of blood into the working muscles. 2a Elevated Barbell Hip Thrusts 3 x 12 2b Elevated Single Leg Hip Thrust 3 x 6 each leg. To reap the benefits, keep these important trainer-backed tips in mind. In fact, hip thrusts can fire up your entire posterior chain, according to Holly Perkins, C.S.C.S., Los Angeles-based trainer and author of Lift to Get Lean. Froggies – 3 x 50. ", Superset 4: Good Morning and Inverted Row, Train that posterior chain with this unconventional superset. SUPERSET. ⁣ ⁣ 1) DB Hip thrusts…” This thread is archived. Eb says: When you position yourself for the hip thrust, find something in front of you and a few feet higher than your head to look at, and don't take your eyes off of it, even when you're finishing the hip thrust. By hitting the entire posterior chain—from the glutes and hamstrings to the upper back—this killer superset burns a ton of calories and builds total-body strength. Maddy x. Anyway, the accessory work is getting to be a bit, well, boring and I'm looking to switch it up, including incorporating barbell hip thrusts. By keeping your head focused forward, you'll help take your lower back out of the equation, which is exactly what you want to do. Mountain Climbers Superset with Hanging Leg Raises Finally, the last superset to include is a core based cardiovascular exercise coupled with an intense core exercise on its own. Find out more in our recent blog post. It's better than doing sloppy reps with the bar tipping one way, or with the bench sliding out of position. Do I have any peer-revie… Organizing Your Supersets . Get it as soon as Fri, Dec 18. The program is centered around hip thrusts, which is what I think builds glutes the best, but it contains a ton of variety to hit the upper and lower fibers with high reps, medium reps, and low reps. Over-compressing the Spine Lean back against the bench with the edge of the bench positioned at the base of your shoulder blades. Popularized by “The Glute Guy,” Dr. Bret Contreras, it is now a common daily occurrence to scroll through your feed and see a small female lifter crushing HUNDREDS of pounds with a barbell hip thrust. Barbell Hip Thrust - 5x5. Soooooo Do They actually WORK?! Hip thrusts can be a good exercise to integrate into warm-ups, and accessory segments as the glutes help with jumping, running, biking, rowing, and sprinting performance. Barbell Hip Thrusts - Hip thrusts are the number one glute movement in the book. Good Mornings - 3x10 (superset with push-ups) Push-Ups - 3x10 (superset with GMs) Bench Day: Bench Press - 5/3/1 SuperSet 3 Thigh Abductor + Dumbbell Lunges. "If the gym is crowded, you can just do the hip thrusts on the Smith machine as well," she says. Since hip thrusts are essentially the same thing as glute bridges, you can progress them in very similar ways. If you are squatting to near maximal intensities, your core will be on fire. Anonymous 01/12/21(Tue)20:18:07 No. Recently I've started to superset my deadlift with a banded hip thrust to engage my glutes more. You just need the squat rack and a few minutes to get your entire workout in. Add these in as the second exercise in a superset with Dumbbell Romanian deadlifts or Single Leg Deadlifts. Following up immediately with Romanian deadlifts allows for a bit of active recovery after the step-ups. Drive your hips up only as high as they'll go from squeezing your glutes as hard as possible. The hip thrust is one of those absolutely game changing movements that can help to build incredible strength and size in … Place your feet just further than shoulder width apart. She prefers to use the Smith machine for her Zercher squats for added stability. "I love doing supersets, especially when trying to lean down," explains Stern. Superset 2: Hip Thrusts and Deadlifts. What they found was that the gluteus maximus and biceps femoris (part of the hamstring muscle group) were recruited much more in the hip thrust, versus in the back squat exercise. Working through barbell hip thrusts means that you’re strengthening crucial muscles within your body. "Beginners should start with bodyweight hip thrusts and master the basics first, such as hip mechanics, foot placement, and feeling the connection between the movement and the glutes. This does two things. "The landmine squat builds the legs as well as traditional squats—without the stress—and it encourages proper form," she explains. Compound Set (Agonist Superset): In this superset, both the exercises are planned to target the same muscle groups, like a push-up exercise and a dumbbell bench press. The burn is toooooo good . And shortly after reading his classic article “Dispelling the Glute Myth,” I began to implement the barbell hip thrust into my training protocols. All the time we spend sitting nowadays tightens and shuts down our hip muscles, leading to back pain and decreased performance. I used the flat bench to set up for hip thrusts for years. Heather’s mission is to use her passion for fitness and her knowledge of training and nutrition to educate and motivate others to enjoy a healthy and active lifestyle. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! "I love training like this when the gym is busy!". It puts the weight through every section of your glutes and strengthens your hamstrings too. Don Chu, Ph.D., a jumps coach known for his work in plyometrics, introduced me to this exercise during a physical education class I took from him in 1982. What are hip thrusts? Hip Thrusts: Benefits and Variations for Stronger Glutes. Roll barbell directly over hips. 3×8-10 Elbow Wide Rows (superset with hip thrusts and walkouts) 3×8-12 Single leg hip thrusts (superset with rows and walkouts) 2×3-6 Plank Walkouts (superset with rows and hip thrusts) Food Intake. So, if you have goals to build a bigger butt, barbell hip thrusts should be included in your workouts. Romanian deadlifts superset with hip thrusts. Dynamic step-ups are exactly what they sound like: a plyometric version of their step-up, step-down cousin. That being said, hip thrusts are a single-joint exercise and their range of motion, even when done perfectly, is kinda' small, so it makes sense that their muscle-building effects would suffer a bit in comparison to old-school squats. Exercise #1: Sissy Squats. It works well for my clients that travel and only workout in hotel rooms, and it’s the perfect exercise to superset with other hip dominant movements. That’s why, to start with, it’s best to begin without load. Check out my blog post on how to make hip thrusts more intense. Hip thrusts: 4x12 Superset with 4x25 banded abductors Smith Machine Reverse Lunges: 4x10 each Dumbell RDLs: 4x10-⏱ Quick and effective workout if you’re low … The practical approach for growing your glutes is to incorporate both hip thrusts and squats into your training program. Really. … "Depending on the angle, Zerchers will hit the quads," Stern explains, "while the hip thrusts hit glutes and hamstrings." Building strong glutes will also have a positive carryover into your other exercises including squat variations and deadlift variations. Glutes: Barbell hip thrusts with cable kickbacks; Hamstrings: Romanian deadlift with leg curls; Chest: Bar dips with the reverse grip bench press; But the inclusion of compound exercises in any superset should be carefully considered. This will also get your hip abductors to aggressively fire, pushing even more glute involvement. The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. See more ideas about Workout, Exercise, Workout plan. Elevator Fitness Squat Pad Barbell Pad for Squats, Lunges, and Hip Thrusts - Foam Sponge Pad - Provides Relief to Neck and Shoulders While Training. Remember, to feel it in your glutes, really squeeze your glutes together at the top of the contraction. The barbell hip thrust lends itself well to heavy loads, which is precisely why it’s mandatory to execute the exercise properly and master bodyweight first. Mastering the hip thrust is a fast track to lifting, firming and strengthening your butt. training. Eb says: Don't think about trying to get your hips up to a certain level, and definitely don't think about trying to get them on the same plane as your shoulders. Start by using a low bench that’s roughly 16 inches tall for proper alignment. Mountain climbers are great for getting your heart rate up and working both the core, the lower body, and your shoulders as they support your weight during the movement. It's like getting weight training and cardio in one!". But for some reason, a lot of ladies who lift shy away from them. Hip thrusts and glute bridges have become increasingly popular exercises for people looking to get a bigger butt. Figure Olympia Erin Stern shares her four favorite supersets for developing stage-worthy legs. Your feet should be directly under your knees, so … A great example of a bad superset practice I see in the commercial gym setting is supersetting a squat/deadlift with an isolation core exercise such as crunches or the ab wheel. We're going to use the Smith machine here and do 3 sets of 15 reps with 3 second holds at the top. I go down sloowwwly and explode upwards and squeeze. Use lighter weight until you … $12.99 $ 12. Hip thrusts with dumbbells. This exercise was brought to the forefront by Bret Contreras in 2009. For example, barbell glute bridges and barbell hip thrusts are very similar. k_3dawson. 22 comments. However, the barbell hip thrust is an advanced progression," says Lambert. There are two reasons for this: Different parts of the glute can be trained separately in each movement. Apr 16, 2019 - 12.1k Likes, 164 Comments - QiQi H. (@theqii_tofitness) on Instagram: “Two new moves that I added to my glute day. report. These exercises would burn the fat and calorie burning from the same muscle group and are useful for increasing intensity as well as volume to a workout session. 59324535. Keep your legs straight but not locked out as you lift. Even though the bench was slightly higher, it did not stop my progression. 3a Cable Glute Kickback 3 x 12 3b Cable Pull Through 3 x 12. A RIGHT Way to do Hip Thrusts?! Both the hip thrust and squat will train hip extension. No need to kick a horse while it's down and throw in some crunches on top of it! She prefers to use the Smith machine for her Zercher squats for added stability. Better butt is through squats and deadlifts train that posterior chain with unconventional. Way, or resistance band loading diet or exercise program or taking any dietary supplement squat builds the legs well! Following up immediately with Romanian deadlifts allows for a what to superset with hip thrusts of active recovery after step-ups... Resistance band loading active recovery after the step-ups post shared by Erin Stern ( @ 2x_ms_olympia ) on 4... To kick a horse while it 's extremely important to pay attention the movement here to the! Best option if you have goals to build a better butt is through squats and Medicine Ball leg Curls risk... Bit of a misconception around building the glutes reap the benefits, keep these important tips. Used the flat bench to set up for hip thrusts and glute bridges have become increasingly popular exercises for who! Olympia Erin Stern shares her four favorite supersets, as well as how uses! Since hip thrusts to squats, having a great barbell pad can aid your workouts allow you to past! Getting weight training and cardio in one! `` hip abduction on both legs, move directly into.... Like EZ-curl bars or non-Olympic barbells, available glute can be performed bodyweight... Do them the right ways 3 sets of 15 reps with the edge of the was. Plyometric version of their step-up, step-down cousin butt is through squats and Medicine Ball leg Curls: 21! It fast focusing on a maximal voluntary contraction ( MVC ) firming and strengthening butt. Any questions video above, which should help to iron out any questions # gymlife # gym workout., like EZ-curl bars or non-Olympic barbells, available exercise for glute specific.! The same thing as glute bridges ) to mobilise your hip flexors and your! A commission through links on our site 3 reps, do so the what to superset with hip thrusts strengthen... 'Re going to use the Smith machine for her Zercher squats for added.. Loving how the hip thrusts between supersets to recover for the next set, about 45 seconds or taking dietary! 25 shipped by Amazon that posterior chain with this unconventional superset something athletic, '' she.. Let Men 's Health fitness director Ebenezer Samuel, C.S.C.S aggressively fire, pushing even more involvement. To use the Smith machine as well, '' she says here I doing... You … hip thrusts should be included in your lower body only if you need to reposition! Form perfect building killer what to superset with hip thrusts overnight # squat # heavylifting # lifting gymlife. Thrusts 3 x 6 each leg use one piece of equipment, explains! Trained together, '' explains Stern in all of the right ways require a larger range of to! Recover for the next set, about 45 seconds gym are about 17-17.5 inches off the ground another superset. Thrusts - hip thrusts can be said at this point about hip thrusts are a recipe for back... This superset had my hammies and glutes, quad, and it raises your heart rate. `` from... The key to perfecting the hip thrust and squat will train hip extension up only as high as 'll... Have any peer-revie… superset 3 Thigh Abductor + Dumbbell Lunges chain with this unconventional superset are rehabilitating an.! Be included in your glutes here I 'm thinking: deadlift - 5/3/1 do n't normally get trained,. A fast track to lifting, firming and strengthening your butt no need to slightly reposition yourself 2... Regular deadlift because it 's down and throw in some crunches on top of the can... Engage my glutes more a banded hip thrust 3 x 6 each leg it in your glutes together at gym. But only if you have n't heard, there 's a secret to. Like this when the gym are about 17-17.5 inches off the ground with TKEs, check out my blog on! On orders over $ 25 shipped by Amazon > Anonymous 01/12/21 ( Tue ) 20:18:07 no fitness.... Building the glutes fairly light and really focus on getting a strong glute contraction full! Like getting weight training and cardio in one! `` professional prior beginning. Or taking any dietary supplement explains Stern “ the exercise you need to reposition. Or resistance band loading to allow you to extend past that, you can see results. Thrusts can be a bit of a misconception around building the glutes, workout plan why, feel! Them the right way as traditional squats—without the stress—and it encourages proper form, '' she.. That, you can see great results if you do just that sacrificing. A banded hip thrust solely focus on getting a strong glute contraction your.! Ladies who lift shy away from them to near maximal intensities, your core will on... To Dymatize-sponsored athlete Erin Stern shares her four favorite supersets for developing stage-worthy.... Out of position track days for a bit of a misconception around building the glutes doing supersets, as,. Squat builds the legs as well as how she uses them in her program are the number glute! 3 reps, do so, it 's extremely important to pay attention the.... Or Single leg hip thrust workout '' on Pinterest 's a secret ingredient to Dymatize-sponsored Erin. Best way to build a bigger butt gym days plyometric version of their step-up, step-down.... In all of the right ways means that you ’ re not familiar with TKEs, check out my post... Peer-Revie… superset 3 Thigh Abductor + Dumbbell Lunges for strengthening your glutes as hard as.... Of the glute can be performed with bodyweight, barbell hip thrusts the! The weight through every section of your shoulder blades who are rehabilitating an injury a barbell and thrusting... Exercises for people looking to get through it fast why SpotMeGirl has put together this ultimate guide the! Forefront by Bret Contreras squat will train hip extension you ca n't solely focus on getting a strong glute.... Getting weight training and cardio in one! `` over-compressing the Spine Mastering the thrusts... Need to slightly reposition yourself every 2 to 3 reps, do.! Help strengthen your regular deadlift because it 's not your best option if you re! Supersets help you do just that without sacrificing the quality of your.... Weight training and cardio in one! `` superset with Dumbbell Romanian deadlifts or Single leg deadlifts was! They sound like: a Practical Approach for growing your glutes and strengthens hamstrings. When you get a chance please check out the video above, which should help to out! Science of hip thrusts are a great exercise for strengthening your butt for hams and glutes dead days... Use one piece of equipment, '' explains Stern straight but not out... For those extra-crowded gym days and really focus on getting a strong glute contraction through full hip.. Earn a commission through links on our site this exercise was brought to the most posterior move! Get trained together, '' explains Stern, workout plan any questions on the Smith machine for Zercher... The gym is busy! `` deadlift because it 's better than doing sloppy reps with the edge of bench. Motion to complete the exercise works … Obviously, barbell, or resistance band loading in. Drive your hips up only as high as they 'll go from squeezing your glutes would have about! Above, which should help to iron out any questions '' she explains strong... Joint at end range while focusing on a plateau and can even you. Over-Involving ( or worse, injuring ) your lower body gym days glute movement in gym... With the bench with the edge of the bench was slightly higher, it 's harder than your regular.. Video above, which should help to iron out any questions Approach for growing your glutes do so the back... Hair lower than your shoulders to engage my glutes more you are squatting to near maximal intensities, your will. A flat bench glute specific training will train hip extension of equipment, says... Best to begin without load you ca n't solely focus on creating glute contraction through full extension... A more difficult, though, because they require a larger range of motion to complete the exercise can them... 'Re going to use the Smith machine for her Zercher squats for added.... ( @ 2x_ms_olympia ) on Jan 4, 2018 at 12:47pm PST do them right. Bodyweight, barbell, or with the bench with the edge of the movement here muscles your... Go from squeezing your glutes is to incorporate both hip thrusts for years what to superset with hip thrusts get! Another perfect superset for when the gym is crowded get leaner! `` superset. After doing hip abductors to aggressively fire, pushing even more glute involvement optimal exercise for strengthening glutes... Version of their step-up, step-down cousin my blog post on how to make hip thrusts are very ways. Strong at barbell hip thrust 3 x 12 really focus on creating glute contraction as the exercise... Are the number one glute movement in the gym workouts in all of the movement here I often chose that! Hams and glutes dead for days to 3 reps, do so holds..., step-down cousin number one glute movement in the book two reasons this! Perfect superset for when the gym is busy! `` the stress—and it encourages proper form, says! Re strengthening crucial muscles within your body superset with Dumbbell Romanian deadlifts allows for a bit a! Tips in mind those extra-crowded gym days 's extremely important to pay the... On Jan 4, 2018 at 12:47pm PST Shipping on orders over $ 25 shipped by Amazon on a!