Many of you gym goers are probably familiar with most exercises you've seen on TV and at the gym. You are comfortable doing the same exercises on your own because you're too imitated by the fairly large behemoths trolling in your local gym ready to judge everyone, while they are flexing in front of the mirror.
Well, do not fear! Below I will describe one exercise that you can take to the gym with you and feel confident as I explain how to do so in this blog.
The barbell hip thrust.
What is this lift that involves the hips you might ask?
Well if you want to:
- Improve the size (how your booty looks) and strengthen your glutes
- Become faster
- Increase lock out power on your squat and deadlift
- Become more functional, as the glutes play a huge role in influencing the foot, ankle, knee, and pelvis
- Overall baddassery in the gym
Sound like something you'd want to put into your program? Of course it is! Here is Sasha demonstrating the hip thrust below.
As you can see here this version is done with a barbell, which you can load up heavy as you progress. It's a safe alternative compared to the deadlift as back strength is not involved with the movement which then causes full gluteal loading.
My suggestion is to start with body weight and work your way up to a barbell. Below are a few videos I put in as a progression.
Progression One: Body Weight Hip Thrusts
Progression Two: Single Leg Body Weight Hip Thrusts
Progression Three: Single Leg Dumbbell Hip Thrusts
Progression Four: Barbell Hip Thrusts
Again here is Sasha working her "tush"
Progression Five: Single Leg Barbell Hip Thrusts
This is the order I'd progress a client through to achieve optimal movement efficiency and strength.
If you have more questions how to program this into your routine, feel free to contact me!
And remember don't be this guy at your public gym, don't make eye contact while performing any of the variations above....
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