Key points 11:39 At the top you want: - eye gazed forward - Chin tucked - ribs down - torso flat - Glutes pushing hips all the way up

Hip thrusts helped me increase my squat soo much, most guys are just too insecure to do it..

Training your glutes is key for better overall health - period. I used to suffer from back pain (like so many others), once I started working my glutes and my posterior kinetic chain it got away, like instantly. I walk better also and feel stronger, more balanced. I now devote half my workouts to glutes/hamstrings.

haha. at first I didn't see legs to the bench your sitting on. I was like DAMN - how is he not out of breath and shaking :)

I have low back pain that stops me from squatting and deadlifting. The hip thrust is a life saver for me. I can hip thrust 405 with no back pain thanks to your videos! Thank you so much!

I had debilitating backpain from horrible movement patterns and a terrible job. I fixed my squat and started doing hip thrusts. It took three years but I am totally pain free. My hip thrust is up to 500lbs and my back feels great!! MOVEMENT MATTERS MOST!

Using “skeletal” was an excellent visual!!! Do more with that please 💪🏻

Started with body weight hip thrusts just as you suggested and am now safely loading weight. Nothing else ever made a dent in helping my flat butt look better until I discovered your hip thrusts. I was afraid to hurt my back at first but by staying disciplined and progressing in a safe manner I am seeing miracles. I will never have a big booty but I am no longer embarrassed by my little one. Thank you, Bret.

I’m a massage therapist, yes hip thrust are great for low back pain, they help release fascia. It’s so good because we store emotional trauma in our hips. It can bubble up doing these exercises. I suggest easing it on out with a steady gaze (TY) and Mona Lisa smile. Cry, leave it on the floor, and walk away with something tangible. Thanks for showing people (me) how to get their power back!!!!!!!!

Genius tip, I have no bench, or gym, so I just use my plates and do a glute bridge on the floor but it has seriously changed my body.

First time I see someone on KZfaq bringing a fucking skeleton to the gym to make a point. Genius.

I am a massive believer in the hip thrust.After correcting my form on this excersise from your excellent tutorials, I can feel the glutes and the hamstrings getting a proper workout.Thanks for inventing such a great excersise that has helped me get rid of my lower back pain.

I had a young lady who is getting ready for weightlifting competitions, correct me on my hip thrust. She pointed out that I was not looking straight ahead toward the wall by in fact moving my head up and that I was working my back more. I didn't realize that I was doing this. I want to thank her so much for that correction.

The open mouth on the skeleton kills me. 🤣

Bret, I used to have SI joint issues (pain and popping) on my left side that prevented me from squatting, sprinting, lunging and dead lifting. The ONLY exercise to help allow me to properly lunge and sprint again (Back squats are not for me) has been the hip thrust. My dead is stronger than ever too. I utilize both the standard and American version as well as a fixed pelvic position and a hinge type, all of which have tremendously helped me thanks to you. I've been doing them religiously now for 3 years and I can't thank you enough. It's taught me to really focus on proper rib cage/breathing mechanics and is my #1 go to exercise as a desk/road warrior. Thanks and I can't wait to be able to afford one of your seminars. Cheers my man.

I’ve suffered with lower back pain most of my life from an injury I did in my teens since then I’ve really avoided using my back muscles in an attempt to not hurt it but in fact I’ve made it much weaker by not using it, I saw a physiotherapist and they suggested to watch you on KZfaq and start doing hip thrusts and deadlifts and other exercises to strengthen my back and glutes and since I’ve been doing that my back is 100 times stronger and I feel 100 better hip thrusts have made a huge difference to my glutes strength and back strength I can’t thank you enough for creating this exercise it is the best exercise in the world

Bret i had a Road traffic accident and have titanium plates and rods in my lower back! I been hip thrusting and my back is fine God Willing! But the beauty if my Glutes have gone bigger but im Running FASTER then ever🏃🔥🔥🔥

That's me ... I look up..now i look straight into the mirror! Thank you Bret for all your informative videos, keep them coming!

I perform heavy hip thrust and it have been very helpful to my squat and deadlift too, the power in my hips are improved significantly. Thanks Bret!

Here's another one to add to your list... when I found your videos about a month ago I was using no weights and went from having to force myself out of a chair due to hip pain the physiotherapist said can't be helped to standing up slowly in a controlled painless movement. The precision of these exercises are overcoming osteoarthritis in my hip, three places in my spine (including a broken 1st cervical) and right shoulder rotator cuff as well as aiding in healing the torn meniscus in my right knee and the growing limited movement and pain in my left ankle (broken in three places in 2008 necessitating a 6" plate and three pins). I'm 63 years old and the glute, leg, arm, back and chest muscles are showing growth. All this without a lot of weights or going to the gym (it does help to have an infrared sauna to climb into after working out), so between a healthy diet, you and Krissy Cela I'm feeling better and more in shape than I have in years! Thanks!

Great video and tips on your hip thrust. People get hurt the same way when they load the bar with too much weight for squats, deadlifts and hip thrust. It's common sense that unless you grease the groove and develop proper movement mechanics it's probably not a good idea to jump up in weight which explains your comments about how long it took you to get to 500+ pounds. Everyone is in a rush to lift a ton of weight without putting in the time and work for proper movements. That's why we always hear that squats are bad for your knees, deadlifts are bad for your back and bench press are bad for your shoulders. I can speak personally that since I've incorporated hip thrust into my routine, my glutes are stronger, my back is stronger, deadlifts are better and so are my squats. Everyone is entitled to their opinion, just keep up the good work and don't bother wasting your time and energy on these Internet haters. Keep inspiring, motivate and share your great content. Peace.

You certainly do know what you are talking about ! I have been hip thrusting for nearly 3 years and always refer people to your training, especially when I see their necks extend !!

This exercise helped me alot improve in the Squat and Deadlift especially at the lockout. Great video Bret.

I've been doing the hipthruster for almost 3 months now and before I had very weak glutes and small too...now I can hipthrust 245lbs. For 4 sets at 8 reps at 1 minute rest....and the physical appearance is a night and day difference from pre hipthrusting....I am a 29 year old naturally lean athletic 6 ft. 170lbs. White male btw...and my back issues have gone away since hipthrusting.....Your awesome Mr. Contreras keep it up

i can attest to the effectiveness of this exercise.thanks bret .just ignore the jealous "experts"

I have broken my neck, then back and feet and I can do hip thrusts without pain. I am very limited in the gym as upper body weight lifting is not my friend so there is much I cannot do, but I can do these. Thanks Bret for showing proper form on them:)

I’ve been doing these for 4 weeks now. My squat is definitely more efficient now

I saw you from Omar, and immediately added the hip thrust to my assistance work. My squat and deadlift thank you.

How amazing can be an instructor 👨‍🏫!!!!! Best glute teacher in the world ❤️

I could never make sense of why you said to look forward, but this was a great explanation

Yeah, I saw an article like that the other day when I was looking for a hip thruster. Keep doing your thing! I have seen way more positive things than negative. I love to hip thrust!

Diligence! Exactly. What a great choice of words. Really enjoying your videos.

Thanks for the tip! I realized I was looking up but now I will keep my gaze forward 👍👍

Truly excellent content. Educational and appreciated. No need to explain to those opinionated but lacking the tried and true results and statistics. These are helping me considerably. I have a bulging disc and struggle with deadlifts aggravating this. The hip thrust makes it feel better

My glutes are stubborn and let my knees do the work in lunges and let my back do the work in squats. Thank you glute god for your wisdom!!!!

Actualy the hip thrust cure my back pain from heavy squat and rdl A great exercice i can’t wait to reach is full potential in a few month. I should have started hip thrust sooner. My lower workout are now : Squat Hip thrust Rdl Leg press Leg curl

Adding hip thrusts to my routine added a couple inches to my glutes! My favorite exercise

I trust this guy more than the last guy I watched!

I sware by hip thrust aka pelvic thrust, way before it became a well used exercise. Honestly if I could only do one exercise consistently for glutes, this would be it. It helps lower back, thighs and hams. Thanks Bret good to see things are coming along nicely. :)

Excellent tech tip I'm taking it for the safety of any future potential issues. Thank you for your knowledge and willingness to share it with the world!

As always..so grateful...Thank you for consistent excellence

People just need to stay focused on their form and activation. ANYONE BAGGING on HIP THRUST is a HATER and haters are going to hate no matter what... EGO maniacs unite... HIP THRUST IS A MUST ... 2-3 days a week without fail... GLAD YOU GOT SKELL fixed!!

Very well justified and explained. Keep doing what you do so well Bret. As long as the world is round there will be naysayers.

this is how i do it. Chin tucked in look straightforward, i see alot of people putting all their back on the bench and look at the ceiling. I squeeze coming up while tucking in chin looking forward and come back down. I did it this way the other day with 50lbs and whewey, i was so sore the next 2 days right where the sore should be i do 4 sets of 8 and pulse every other set 8 times

Bret! Man am I a fan of your work. Love the info. Love hip thrusts. Amazing!

I'm so glad I came across your YT channel! Excited to follow you!

Thank you so much for all that you've done. I used to be one of those numbskulls that thought all glute focused exercises, like the almighty hip thrusts, were just for women. That was until I found your site, chock full of amazing research/science backed articles, your KZfaq channel full of amazing videos, and spent some time doing strong by bret. Now I stand by hip thrusts when people ask me why the hell am I doing them. This and the many other glute exercises have been amazing. You're the best, keep doing what you do best and hopefully I'll be able to head to a seminar to learn and thank you in person. I kind of also have a few questions I've been burning to ask, just a heads up on that.

Your videos are awesome & life changing. 💪 I've leads heard terrible stuff about this exercise, but have diminished all those things that have been said.. 💪💪💗

My physical therapist says it's the core strength that makes the back pain go away. It's amazing how quick people are to dismiss your studies when you're better educated than those quacks who dare call themselves doctors "chiropractors"

Hi Bret! I just want to say thanks a lot for your great job, you are the man. I have to say for me it is kind of sad to see how some youtubers has lot of followers, many more than you actually have, just by performing YOUR exercise, with nice make up, nice leggings and a nice environment... with so much (like we say in Spain) "postureo" Their videos has even more quality than yours, and t is so unfair... they simply know how to sell it better than you. Im pretty sure it does not worries you at all, your honesty your way of been...you are not that kind so you simply don't care and perhaps you are even proud of all that girl performing your exercises, even of thouse who doesn't know "they are yours" but still... it is kind of sad. I hope every one get to know that hi thrust is your creation, and I think that all of thouse youtubers should mention you on their videos (they owe it to you, and you deserve it) Feel free to send them my text if you want to proceed with such a petition. From my side, I will try to mention you on all the popular youtuber's channels I see around regarding glutes exercises. Saludos!

Thank you very much for taking your time to make this video is very helpful the best I founded.

Excellent video. First time I have seen a video with a dummy skeleton, and that really helps.

Thank you! Helped me so much in understanding whether or not I should do the hip thrust. I will tomorrow at the gym! :)

I am gonna start using it because I though I had bigger glutes that I actually have, so time to get 405 for 10 to get them glutes(I do not really know if that is a good goal. I have around 484 DL). Great video Bret, have been following for 2 years or so. You have impacted a lot the lifting world with the glute traiming!

Yeah Its crazy people knock it. I swear just after a few weeks of adding hip thrusts to my workout I began standing taller and running faster and further and all my other lifts added weight. Its crazy what that little movement can produce.

I have two herniated discs in my back and this makes it feel much better

i did 139.5 kgs x 8 - 10 reps hip thrust with this method too. and will keep adding next is 149.5 kgs.. and going 200 kgs next year wish me luck

Just found you through Jeff Nippard. I'm just starting to add more glute work to my routine thanks so much for this information I'm definitely going to share it with my GF.

Hi, Bret, Hip thrust is a great exercise...I have experienced myself.. I still feel discomfort in keeping the bar on my pelvic... Would you please show the exact place to keep it using Skeleton... Thanks...

The only thing that worked for me is I had to start focusing on squeezing my lower abdomen and pulling my pelvis up in order to feel it in my glutes at all and not my lower back. I hope this helps someone else.

just wanna say ever since I've done it this way I've been feeling it in my glutes a million times more!!

If my "thack" (thighs run straight up my back) rear end could actually look like a well rounded bum I'd be ecstatic and so much more happier with myself. Where is Bret when I so desperately need him and the motivation!?

I really appreciate bro very well explained. Thanks❤

This makes sense but I get pelvic pain during hip thrusts and the next day I normally have bruises, this is because the bar is applying too much pressure on my pelvis but I already use a pad so I don't know how to make this better.

he sounds like the actor Donald Sutherland

Much appreciated thorough information. Thank you so very much.

Bret, you're not 'The glute guy', you're the glute GOD ❤

my back pain also went away since I started this and squat form is way better

Hi Bret, I've got bulging disks in my lumbar spine which stop me from performing the deadlift and squat. Hip flexion is, especially bringing the lower limbs towards the torso is dangerous for me. I would like to incorporate hip thrusts into my program and was wondering what your thoughts are on hip thrusts and bulging disks. Love your work and thanks for the great info! Stefan

I am.confident I wont be hurt in the hip thrust, it's very safe excersise compared go dl or sq

Hi Bret. There should be no need to explain yourself. Un-educated (in the field) will have to come up to your level before they can comment. All the best from NZ.

Thanks for the great video & commentary, Bret. I've never experienced back pain, but sometimes my knees ache after doing hip thrusts. I weigh 130lbs and am currently using 185lbs when I do hip thrusts, which is heavy for me. When that happens, I sub glute bridges during the next workout. I'm starting week 9 of GG in the Strong Curves program today, and I'll be starting the program over once I finish. I'd like to do hip thrusts throughout when I repeat SC. Any tips would be greatly appreciated.

Thank you. Such an incredibly helpful video!

Hey Bret: IMO the idea that extending your spine is bad for you is hyperbolic in this context. I know your playing it safe, and I appreciate that. And if you have those conditions then yes ur recommendations are sound. But I don't think the non chin tuck can be called hypertension or even bad HE. And i think its a leap to say that it would cause those conditions. Full controlled Spinal extensions have therapeutic value with load,.....maybe not extreme loads.

Solid advice as usual. There's an idiot in a video over there calling it over rated and his video is full of half truths and lack of basic knowledge. He doesn't allow comments ie he is just click baiting and couldn't stand a proper debate.

The thrust is a must!!!

Bret, you could so easily make this a far better contraction by giving it floor and height adjustments.

Now there's a possible study... effect of line of sight on hip thrust performance/ glute activation etc. etc.... of course it may have already been done? Great info. btw.

Haha, never mind… you sell them and tons of other cool stuff. The soft one is compelling for sure!!

I can only feel the burn in my lower back even with 30lbs.... Tried everything. Idfk what to do.

Great Info!! love how you added skelly in there lol

I always feel the hip thrust in my back so I do the 45degree hyper extension. But I use my glutes to get up instead of my back.

I have been attending my gym for a year and have never seen any man perform this move. Even I am in a minority performing it. I just wish we had a designated area for it.

My problem is: : feet don’t stick on the floor, it slips away when thrusting : I can’t manage the dumbel or barbel to keep it fixed on my groin area And a question to you Coach: If I put weight on my V or uterus area, does it cause problems for female reproductive organs? Then where should I put the weight?

Thanks. I am struggling with form on the booty builder hip thrust machine. 😅 barbell is easy to get right. The angled footpad on the machine is messing with me.

I'm 5ft 2 and was wondering what height bench I should be using for hip thrusts?

I caught sciatica as a result, if you have any advice, as I enjoyed the hip thrust, please do so 🙏

Wow thank you so much God bless you 🙏🏼

Brilliant advice , Thanks

Is performing the hip thrust from the floor instead of the bench effective? Thank you.

I loved doing hip thrusts on the glute drive at my gym until I developed repeated bone bruises on my pelvis. I'm a rookie 64.3kg, 170cm female and was only lifting 20kg. I was looking at the wall/ceiling line. I haven't tried the hip thrust since. Tried putting a cushion under the belt you tighten. I also have a pronounced curve in my lower back that makes it hard to keep it flat to the bench. Any advice anyone?

You have empirically based evidence and that idiot had nothing. I love it when people try to argue against science because its so illogical, but it also sucks because as my mother always said, "you can't argue with stupid!"

Hi Bret, can you do some video fixing lateral pelvic instability? Im having this issue doing lunges\bulgarian split squat or just walking up stairs.

I'm a 57 year old male and I have pain while sitting so I need to build some mass in my glutes. The problem is I've had 2 surgeries for a torn meniscus in my left knee and now I have arthritis. What exercises do you recommend to build muscle in my glutes with a bad knee?

Thanks so much.... this is great.

I need that little lower bench for doing these… where to get it? Brand? I find the height of that bench makes a huge difference in effectiveness. Great tips.

Why not make a bar with u shape in the middle about 5 inches so it doesn't put pressure on the pubic bone?

Such an educational video, love the info thank you for this!! 👏🏽👏🏽

Well, I've been doing frog pumps & hip thrusts for a few months. I've got pretty good form down. I kind of like them and feel their effect. Now, however, I think, why? They hardly relate to any natural, functional movement of the body. That alone is not necessarily a problem if you like them. In addition, I now believe I can gain better form and strength through other exercises. Anyone should do them if they like, but yes, I think they are overrated.

Hahahaha i tought how can you talk and squad like this! Didnt see the bench.lol