Heavy Hip Thrusts Done Right are Not Dangerous

This video details proper hip thrust form for back safety, which applies to all loads and rep ranges. Skelly makes a guest appearance. Contreras's rambling is minimized by removing filler words and long ass pauses and stuttering. Strength coaches Dan John and Ben Bruno are mentioned.

[@abustanoby]

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 :)

[@Antonioforest]

Amber Bustanoby lol

[@jackscott8199]

It's true such a magician

[@AnjuliMack]

Me too hahaha

[@thefakedeal]

Same

[@claudiamarianidamato9499]

Lmao!!! Good eyes I didn’t even see that

[@CaffeineAddict]

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

[@pannonianfit1582]

ladies will take notice of guys who can thrust

[@SamBarrass]

Amen

[@avocado6623]

When you're hip thrusting 3+ plates I don't know why anyone would feel insecure.

[@Hussuki]

Haha! I was self-conscious about doing them at my gym until a month later when I realized how much better my Squats and Hip Flexors were reaping the benefits of doing them. I continued the glute-centric stress for another 8 months and when I stopped I felt like I lost a best friend. So now I hip thrust and work my glutes in some way, shape, or form throughout my programs. I plan on helping a lot of people one day and performing hip thrusts will be a part of their routines as well. Bret is the best!

[@brandonyoung4910]

I can deadlift 585, but 225x12 thrusters are pretty tough lol

[@ihavenoname6724]

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.

[@periteu]

Posterior kinetic chain. What the hell is that? Agree with training glutes for overall health.

[@XXLRebel]

People generally train their front muscles way more than their posterior chain. People generally start with their quads and slack off on the hamstring stuff.

[@spence1501]

Likewise!

[@SgtPayneX]

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!

[@joeballer4036]

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

[@angienichols1248]

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

[@EAC1215]

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.

[@ZenGrammy]

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.

[@FChuckT]

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.

[@wallaceclan1983]

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.

[@hermanzapoito7116]

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

[@jessel4397]

Herman Zapoito Look up Athlean X

[@legolasgrof]

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!

[@roarfiercefemininerisingma9607]

The open mouth on the skeleton kills me. 🤣

[@davidlara105]

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!

[@natalyanavotnaya1392]

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

[@rbasi25]

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

[@avocado6623]

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

[@PROJECTHULK1]

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

[@alexiabaca2744]

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!

[@daniellemoore857]

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

[@sherrysweet2]

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

[@jaclyncastro]

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!

[@rochim.1192]

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

[@mikeg8373]

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

[@ednacervantes34]

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

[@kernel1kadafi]

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🏃🔥🔥🔥

[@murielsamuels4370]

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

[@yasminrodriguez6103]

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.. 💪💪💗

[@lyftny]

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.

[@LukeA1223]

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!

[@jordyrobles3023]

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

[@EdwardsNH]

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

[@Hussuki]

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 KZbin 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.

[@MrGb65]

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

[@thekhoatran]

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

[@gracehall9199]

Much appreciated thorough information. Thank you so very much.

[@maderiere]

Thank you. Such an incredibly helpful video!

[@dylanthedyslexicvillain4294]

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 KZbin 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

[@gthrusterg2858]

He didnt created it, just put it where it supposed to be, in every training program.

[@KNiel99]

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

[@ashishjain871]

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

[@itsasecret7302]

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. :)

[@hydroidprops9900]

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.

[@lizlebron384]

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.

[@MuEnViFitness]

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!

[@jenR2120]

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:)

[@sheilamccurley7084]

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.

[@spsayian2]

You are amazing!!!!!!! Thank you thank you thank you thank you!!!!!!!! Question, do not have this type of bar at my gym is the bench going to be okay?

[@Danofstockport]

Brilliant advice , Thanks

[@stefanleye6368]

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

[@leahcorgiat3238]

Thank you!!!! I love this information

[@haleyosteraa9792]

Thank you! Very helpful video

[@ChrisThornleygainz]

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

[@emilypulliam298]

Super helpful info! Thanks!

[@MsBritabroad]

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 !!

[@anticlickbait]

Nooo the neck 😂

[@realworld7103]

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

[@danielle2066]

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!!!!

[@mukeshs9]

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...

[@FitGirlCulture]

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

[@lisaaghdami3806]

Thanks so much.... this is great.

[@livestrongforever]

great information thanks bret

[@mihrettewelde708]

Wow thank you so much God bless you 🙏🏼

[@user-hl9tb3qh7z]

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!

[@dani4795]

I am interested in implementing the hip thruster on my squat days (2x a week). How would i go about doing this? what kind of rep ranges would you recommend? Thanks in advance

[@roxyj1412]

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

[@SoomySooma]

HI Bret! Thank you for your video and help! I was wondering if it's ok to feel my quads whilst doing the hip thrusts? I tend to feel that instead of my glutes :(

[@boykaboost3011]

Bret plz help are single leg box squats hamstring or quad dominant? Trying to avoid imbalance by emphasizing the posterior chain, thx in advance

[@WayneConnaughton]

Hi Bret.. Nice video. I have a question that maybe you can help me out with? I have been dealing with the bones on the lower back jamming in one joint. It's like one vertibre seems to go in a bit but seems be stuck to another joint around it. I've never hip thrusted before and I'm considering adding it to my workouts. Do you have any advice on how I can fix this even? I've been dealing with it for a good few years now despite getting regular chiropractor work. Its seems to be the joint thats directly below where the ribcage ends. I'm working on stretching my psoas which seems to be helping somewhat. Hope you can help. Wayne

[@JuanManuel-kj9fu]

hi bret, great video great neck tip ! i would like to ask you, how would you start training somone who has really really really bad muscle shape, i mean, really thin and not excecice done in more than 10 years, are partial hip thrust alright to start building her but ? should i start first with core strengths ? thanks

[@sandygarcia277]

The thrust is a must!!!

[@kimberkiefer6886]

great info!!!

[@MrNeverDie1991]

good film of hip thrust. thanks a lot!

[@roses81731]

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

[@gomuscup2162]

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

[@gthrusterg2858]

Have you tried one session only hip thrust balls to the wall, got my ass burning of 25 sets of 405 and more...?

[@amycristoferi2997]

Hello! Just a quick question. When doing my hip thrusts I dont feel it as much as I would like in my glutes. I do glute activation exercises to get them going. I am taller and have tall hips therefore a pretty long glute muscle. Is there anything you would suggest to help feel it a little more, position or stance wise

[@chellenicole8858]

Hey Bert, Im just going through your book and I'm a little confused on the amount of micronutrients I should be consuming. Have u got any helpful advice on how to use the information your book?

[@michaelandrew8493]

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

[@wupewakwalesa8014]

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

[@Alice-ni1se]

Hey Bret, how do you feel about doing hip thrusts on the leg extension machine?

[@isaaccruel3994]

Hi Bret, late to this video, but may i ask if it's also safe for me (or even benefitial) to do heavy hip thrust with a grade 2 spondylolisthesis? i've had this for at least 8 years now, been doing all kinds of heavy lifting at the gym (with proper form), recently thinking about doing the hip thrust as well. could you please advice? thanks

[@Kdkdkkd]

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

[@jennifertrevino8004]

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

[@Ali-in6it]

I’m having lower back pain wanted to ask if spine stays neutral at the top and does the pelvic tilt if the spine goes beyond neutral does it engage more glutes or neutral is fine

[@shelleywallace1228]

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.

[@Talesjcbr]

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.

[@SamBarrass]

Check out a KZbin channel called Original Strength - Tim Anderson. Great prehab/rehab stuff which balances you out :) Simple, effective and a great supplement to any routine.

[@JohnSmith-jk4zy]

Hey Brett, is it okay to hip thrust and go a little above parallel, or should I only go up to parallel?

[@KayceeEnerva]

Hi Bret, Can I still do Hip Thrusts even with Meralgia Perasthetica? Thanks!

[@nailbomb3]

I'm sold.

[@beaucarpenter4688]

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.

[@moisescascante]

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

[@osamashoukry399]

Great vedio

[@learnwithjahsun]

THANK YOU

[@vachibal3553]

Wry good lesson !

[@Anmeldn]

hey bret i have a bwe related question. people in the calisthenics scene tell you, that pushups with the arms flared out are bad form and possibly lead to injury, instead the arms should move parallel to the body in a 45 degree angle. do you agree?

[@racheldaly667]

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

[@fede_ponz]

Is it normal to have the lower back really sore after finishing my sets of heavy hip thrusts?

[@emilylove1980]

Do you have a demo for the deadlift?

[@anticlickbait]

I read your blog. Then I watched your vids. Amazing. Great job.

[@crowog89]

he sounds like the actor Donald Sutherland

[@tesselabkee7296]

Hey Bret, what about endometrosis and hip thrust causing pelvin pain? any info on how hip thrust affect endrometrosis?

[@MarcusSanger]

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.