HIP THRUST | How to Set Up + Form

[@Jellyb-f1d]

Thank you for actually setting up from the very beginning! So many videos only show once the bar is already loaded and set on the hips but it’s all the beginning stuff that intimidates me. This is so helpful!

[@naomikong]

Jess Awh, thank you, babe! Happy to be of help! 🥰

[@JasWildflower]

I agree! I never did these at the gym with a barbell because I never knew a good way to set up! Thanks for sharing!

[@bobling98]

This is actually the largest issue I've ran into with hip press is setting up. I could never figure it out until I watched this, thank you so much!

[@treyward4505]

I agree too. This is exactly what I needed. I have seen plenty of people do the exercise online, but never seen anyone show you how to actually set up. Thank you!

[@azadamaru5681]

When I try to set it up I can’t let roll the barbell to be on my hips cause my thighs get in the way is that normal?

[@LadaIsTheBoss]

This was so well done, no unnecessary chatting and extremely informative. Thank you!!

[@naomikong]

Lada Volkova TYSM. ❤️🙏🏼

[@FanGirl171]

This helped me finally build up the courage to hip thrusts at the gym during the day rather than when I only had tried it in the middle of the night when no one was around!! Thanks so much for your videos!! I really want to have proper form and they are so helpful 💜🥺🙌🏽

[@anelsymartinez1975]

that is the most beautiful gym i’ve ever seen

[@MiaaMaar]

It’s called life time :)

[@siddharthjuyal9804]

Ikr my gym literally got one squat rack with no safety pins and scrapped weights😭

[@emmamupemba2200]

This was so well explained, I was finally able to feel it in my flutes

[@naomikong]

Yay! So happy to be of help! ☺️

[@carleycensabella2098]

I finally conquered my fear of using the big bar for my hip thrusts after watching this video! Thank you for posting 💕

[@naomikong]

So proud of you! ❤️🙌🏼

[@angelicafrometa]

Thank you for being so thorough. I literally had not idea how to get started. For someone who is just starting on this journey, this is incredibly helpful.

[@naomikong]

Of course! Happy to help! ☺️

[@kelsysinay5752]

You’re seriously so underrated! Love your videos!

[@elementaledits2038]

I've been doing hip thrust for a little while but I had my breathing backwards, thank you so much for this!

[@naomikong]

elementalAMV Thank you! 💕 I actually may have had it wrong in the video-it should be exhale as you contract your glutes & thrust up and inhale as you return back down to starting position-we live & we learn.

[@NathanielAlbelo]

Great advice, I was struggling with my form and how to get the barbell in position so I appreciate it

[@icelajimenez1690]

*Immediately subscribed after finishing the video.* THANK YOU SO MUCH!! Like everyone has said, this was super helpful, straight to the point and it showed how to set up which has been what’s kept me away and only doing dumbbell hip thrusts. Using this for my leg day tmw! ☺️

[@mattie4439]

Finally found a good video showing how to set up for this as well as how do to the exercise. Thank you so much 👍🙏💪

[@EGracie]

This is so well elaborated. I know where I’ll learn to use machines now.😙

[@naomikong]

Appreciate it! Thank you! 🙏🏼

[@chariots8x230]

Very good tips on proper form! I actually clicked on this video because I needed some tips on setting up the barbell for the hip thrusts. My legs & glutes are strong, but my upper body not so much. I don't think I can carry the barbell on my own and bring it close to the bench in order to perform the hip thrusts.

[@naomikong]

chariots8x Thank you! Never be afraid to ask for help & you might even be stronger than you think! 😉💪🏼💕

[@Alfred_SRT]

As a guy, I appreciate your well informed video. I recently started doing these! Thank you so much.

[@jestrada014]

Thank you! I had to keep retrying the workout but replaying your video really helped me understand it.

[@becca15]

Thank you so much! I work out regularly but always use our glute machine but it’s currently out of service. I’ve never tried using the barbell for hip thrusts and didn’t know how to set up everything - was feeling very awkward about it. This helped so much! ❤️

[@naomikong]

Yay! So happy to help! ☺️ If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕 www.naomikong.com

[@BOOMBiggityBam]

Thank you so much for the multiple camera angles. That helps SO much!!!

[@naomikong]

Of course! 😘

[@elizal7821]

Make a vid about deadlifts please

[@naomikong]

Eliza L You are one step ahead of me! That’s on my list! 🤩🙌🏼

[@sevenlyvintage4468]

Thank you so much for making this video! I always feel so awkward in the gym setting up. Turns out I’ve been doing it the right and safe way! Love your videos ❤️

[@naomikong]

JuanAndEmilia Yay! So glad you’ve got it down already! 🤩🙌🏼 Thank you, babe. 😘

[@thiagomotta777]

That gym looks so beautiful, and thanks for the set up

[@Chelsiej12]

Wow this was massively helpful! Thank you for being so detailed from start to finished!

[@tijanajancikin3995]

I’ve watched a bunch of vids on hip thrust and this one is the only I fully understood

[@naomikong]

Tijana Jancikin Thank you! 🥰

[@bridony225]

This is exactly what I needed! Thank you!

[@stephj3442]

Thank you this was extremely helpful

[@DeanieChung]

You rock Naomi! Love watching your videos, they are so helpful 🥰 Your explanations are so straight to the point which are the best!

[@naomikong]

Deanie Bartolay You’re the sweetest, love! TYSM. I appreciate you. ❤️🙏🏼😘

[@nutellaandjelly]

this is extremely helpful! my gym doesn't have a lot of squat racks so I kinda hate it :/ do you have a favorite gym that you go to?

[@naomikong]

nutellaandjelly I don’t necessarily have a favorite gym I go to-I go to a lifetime fitness. 💕

[@gavinrandall6608]

Power shack has hella squat racks

[@gretasiu4241]

My problem is that the plates in my gym are so small that I can’t roll the barbell towards me without it being stuck half way on the tights. I also don’t have the strength to pull up the loaded bar and set it on my hip in a sitting position... Does anyone has any solution?

[@justanotherguy4178]

Get someone to help you

[@graceromaine2873]

Greta Siu Put a step box or anything next to you either side to raise the bar or plates slightly so you can get your hips under. Load and unload the bar on the floor if you can’t pull it up

[@seacowdiaries]

That’s my same problem lol. my gym has different sizes for each plate depending on its weight. :/ It’s probably if someone helps you

[@seacowdiaries]

Grace Romaine that’s a good idea! if we don’t have a step box we can also put 45lb plates on the floor on each side to elevate the barbell

[@priscillaafuentes]

I had to switch gyms because of this😂

[@graceromaine2873]

I usually load the bar up on the floor because I generally hip thrust around 50kg, which I can’t lift up from a squat rack and put on the floor. So I load & unload on the floor

[@naomikong]

Grace Romaine sounds great! 🙌🏼

[@aig5429]

Recently started doing this very effective!

[@internetdaisy]

Best tutorial for hip thrusts thank youuuuu 😭

[@Cmm474]

You’re the best. Just wanted to throw that out there. I can watch all the insta crap but can’t figure out how to set up when I’m there. 🤣 these videos help a ton

[@naomikong]

Cbell Appreciate that sm! Thank you! 🙏🏼

[@saaimafit]

Thank your so much! I'm using the Smith machine until I get stronger in my upper body but this will definitely help me in the future.

[@katherinerivera4552]

I’m new at the gym but I need to start doing this. I’m just scared that I’m too weak to lift it up 😂😅

[@radinach3760]

Its actually pretty easy, way easier than squats but I'm nervous doing it in front of ppl 😂

[@maja__5047]

Your form is so perfect! My legs always get wobbly and my hamstrings and quads engage a lot because my glutes are really weak. I should practice with little weight for a few weeks until I nail the form and then start lifting heavy, right? What do you think?

[@naomikong]

Maja_ _ Yes, I always recommend starting with the lightest weight possible (most likely body weight in this instance) and then once you can do 12-15 reps comfortably with good form, increase the weight by a little bit! ☺️ Keep on practicing, babe! We all start at the bottom and have to put in the work in order to get better. ❤️💪🏼🙏🏼

[@maja__5047]

@@naomikong Thank you so much, you motivate me a lot:)

[@razanzantout9830]

Omg yes me too. Whenever I do it my thighs burn and I can't help but feel I'm doing it wrong. Also is it just me or does my chest feel knotted and tight when I do this exercise? 😭😭

[@maja__5047]

@@razanzantout9830 I've figured out a few tips and tricks, maybe they'll help you as well: It's possible that yoir posture is bad causing your glutes to become inactive. When walking always try to engage your lower abs, tilt your pelvis forward and make sure your glutes engage during hip extension, the glutes on the back leg when walking. When working out, initially do the same. Tilt your pelvis forward, this works especially well for hip thrusts and bridges. Also, push through your heels when doing those. To help you to "deactivate" other muscles and giving the glutes a chance to work stretch your hamstrings, quads, hip flexors (very important to create that posterior pelvic tilt!) and lower back. The bodyweight exercises I'm doing at the moment are glute bridges, hip thrusts, kickbacks and static lunges. On the lunge you probably have to figure out the form, at the beginning they'll probably stretch your hip flexors a LOT, so it's a double-win. Always think about your glutes contracting, when walking, when working out, even engage them every once in a while when sitting and when doing ANY movement that requires hip extensiom try to push from your glutes, so your brain reconnects with that muscle. I hope this will help you or anyone else:)

[@ssten5171]

I'm scared of doing this because the first time I tried this the bench fell backwards x)

[@m.taylor]

This is great instruction! Is the barbell placed just below the hip bones?

[@larissareedspeaks2700]

Super helpful! Thank you!

[@ShayyButter]

really great explanation! Very helpful

[@naomikong]

Shayy Butter Thank you, dear! 🥰

[@krishnatalukdar1426]

Your channel is a lifesaver if u were not aware 💜❤

[@TheMsOShow]

Majority of people I have seen use 45 plates which are bigger and lifts the bar up high enough for you to roll it over your legs, what about a small plate that does not push the bar up enough to get it over your legs or if you just have bigger thighs?

[@nataliec2644]

Thanks for the informative video. I am an intermediate lifter, what weight would you recommend to start with? never done hip thrusts before.

[@Itsjennykins]

How do you prevent the bench from sliding back when you do your thrusts? My issue is the bench always slides backward when I contract 😢

[@naomikong]

Either put it up against a wall or place a few plates behind the legs of the bench! 🙌🏼 Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. ☺️ 🌮P.S. I have a recipe ebook that you can download for free if you need some good meal ideas! Check it out here: naomikong.com

[@helenabirna4078]

This is so helpful girl !! Thank you 🥰

[@naomikong]

Happy to be of help! 😘

[@anaparruca7787]

Your videos are always so informative, helpful and straight to the point. I had one question though, when I do thrusts I begin to feel it in my knees after the first few sets? I use a dumbbell cause am not strong enough to use the bar yet. Do you have any idea what I am doing wrong or is it normal to feel it in the knees?

[@lydiarose3553]

Ana Shundi i would make sure your feet aren’t too pointed out or facing too far in; the form is similar to squat form

[@anaparruca7787]

Lydia Rose thank you so much! I will try it today

[@naomikong]

Ana Shundi Thank you, doll! 💕 No, you should not be feeling it in your knees. As you already are, I would recommend using the lightest weight possible and working your way up from there. It’s possible that you simply just need to work on strengthening your knees which will just come with time. Also make sure to either record yourself or watch yourself in the mirror as you do the exercise to see if you need to make any adjustments to form. 💕

[@anaparruca7787]

Naomi Kong thank you❤️ I will lower the weight next time and see if I am doing anything wrong. Again, thank you for your help and your videos!

[@hayleywanxx]

Finally! I am so glad I found your IG page because your workouts have been so helpful since starting my journey! 😀😀 looking forward to your get ready with me and more follow me workout series! 🥰

[@naomikong]

Hayley Wan Awh, ur so sweet, girl! I appreciate u so much! Thank you. 🥰❤️🙏🏼😘

[@toriviawynn7473]

I just did my first set of hip thrust and I felt it more on my thighs than my Glutes, am I doing something wrong or am I suppose to feel it there too

[@FanGirl171]

Can you do a video or explain how to do hip thrusts with a preloaded barbell? I’ve tried it a few times and I stand up with the barbell, then sit on the bench and then use my arms to move myself into position with the barbell over my hips, but it’s hard to get the barbell off once I’ve finished a set as the preloaded BBs aren’t as tall so you can’t roll it over your legs. Help I feel like a fool 😭😭

[@quetranthai902]

Same question 🥲

[@kenzyaboelela5121]

GREAATTTT VIDEOO!!!!

[@Inchedbyinspo]

ughh thank you so much for this

[@cocomelody321]

Thank you for explaining so clearly!

[@melindamalave6666]

So helpful thank you!!

[@naomikong]

Melinda Malave Of course! 🥰

[@ZeldaGirl35]

Just a question! Are you supposed to inhale at the top of the hip thrust? I just got confused because I was told by a PT to exhale at the top of a hip thrust, and inhale at resting position

[@meganstevens530]

you're awesome !!!! thank you!!!

[@kaykaykaliseo2702]

Naomi!! How do you safely place the barbel and the weights back on to the rack? Only asking because I can’t deadlift 45lbs on each side but I can hip thrust it. Do you remove the weights at ground level first so you only have to lift the barbel back onto the rack?

[@BabyGwen]

I have an idea! If you can deadlift 95, What if you put the bigger 25 lb bumper plates on each side then added 2 of the regular smaller more compact 10 lb plates next to it, so you can remove those before you lift it when you’re done! Hope that makes sense

[@lb7467]

I'm super short, so whenever I put the bench or like the box they have there, I can't seem to get the setup perfectly. I think I may need something shorter than a Bench or box. What other alternatives could I use besides a Bench or box to do hip Thrusts?

[@daniellabutler]

Amazing video thank you!

[@chareniawatson1603]

Thank you so much 💜

[@chachi16xo]

Thank you 🙏

[@suzi0984]

Thank you so much for this video. I found hip thrust really difficult 😬. It looked so easy and innocent but it isn’t😆

[@naomikong]

Yes, it def take some practice! 😆🙌🏼

[@klairevenhuizen4954]

What is a good starting weight for a beginner

[@ellyshaker]

This was in my exercise plan and dude I was lost 😂 thank you now I know how to push my flutes up

[@xnoname223]

I’m a beginner and is not strong enough to add any weights on the barbell to do hip thrust. Is it weird if I start practicing only with the barbell itself without the weight?

[@user-np8yf8fj2w]

What happens if you have so much weight on the barbell where you can’t pick it up (bc it’s too heavy for your arms) to put it on the ground?? How do i load it then?? My arms in comparison to my glutes are so weak

[@naomikong]

Alaina Velasco I would simply place the barbell on the floor instead to load the weight on! Then just slide the plates onto the sides! 💕

[@zeexoxo4583]

Callus you do this with an ezbar or curl bar?

[@skinlyn2403]

What to do when I am a beginner and my plates are not high enough to just roll on top of my hips?

[@rae3837]

Quick and simple ty

[@GreenAndTheToe]

I’ve never been to the gym or done workout I wanna try this. How many times should I do it? Do I even use weight for this? I am a complete beginner !

[@Ms.CristyG.]

Newly subscribed here❤️

[@shannonhan429]

do you have to use clamps? I feel like a lot of people don't

[@naomikong]

Def don’t need to if you don’t want to! ☺️

[@beepsilver]

Well done young lady!

[@vviviliny]

Do gyms provide foam pads?

[@naijahijabi]

Can you please show us how to do this with a smiths machine?

[@lycia7475]

thank youuuu!!!

[@amazoniaacct8232]

What do you do if the bench is too tall for you and it won't get any shorter? I'm really short.

[@nio731]

Hey! Does the bench ever move back? Thats what im worried about, falling back

[@naomikong]

It sometimes can! I just place a few 45lb plates behind the wheels if it does start to. ✨

[@nio731]

@@naomikong okay great thank you!!

[@yanna9637]

Can I start with the lightest weight?

[@MiaaMaar]

Are the blocks taller than the bench ?

[@Bmayseehawj]

Hey Naomi, I’m a year late to this video! Just wanted to know how tall you are? The bench is actually too high for me to hip thrust with because it doesn’t feel comfortable. However, I never thought of bringing the bench to the platform. Looks like it works better. Thanks!

[@naomikong]

Brittney Her I’m 5’3”! 💕

[@Bmayseehawj]

Naomi Kong thank you! Hehe I’m only 4’11 🥰

[@hannak5585]

My biggest issue with this exercise is that the headrest seems to always be super high, while my feet keep sliding forward so it turns into some extreme balance thing. It's much easier for me to have my shoulders on the floor rather than trying to get them to hold onto the bench...😅

[@gracecoyne3851]

When I did hip thrusts I hurt my left shoulder blade really badly when I pushed myself up onto the bench. Any tips to decrease pain when elevating yourself?

[@sarahr3633]

I think your shoulder blades must be a little bit above the bench otherwise it's too high.

[@AndreaPerez-ce4gu]

How do I know when I’m ready to use a barbell

[@jettgoldberg1015]

Boutta set the hip thrust weight world record I cannot lose

[@enicoli345]

So I’m short and when I sit against the bench my shoulder blades don’t match up right and I end up having to lift myself up... is that bad?

[@naomikong]

Liz I’ve been there myself depending on the bench height! I wouldn’t necessarily say it’s bad, it really just requires a little bit of extra work. 🤷🏻‍♀️ If your gym has deadlift platforms, I’d try and see if it works for you if you bring a bench over to the platform, but leave the bench on the ground and not on the platform & then perform the exercise on the platform! ☺️

[@WONDERGIRLSxoxlover]

what if the gym doesnt have bumper plates?

[@bella_sr]

where is this specific pad from?

[@marybender9201]

What is the height of the bench? 12" or 18"?

[@helenalovelock1030]

What weight were these plates ?

[@annieloos4657]

how do you know how much weight to add

[@jessicamejia5525]

I've been doing hip thrusts for a few months now. I used to use the barbells that are already set up but the heaviest they have at my gym is 110lb and I'm now lifting heavier than that so I have to do this set up. The only problem I have is that its painful on my hip bones even when I use a yoga mat underneath. Sometimes that's what prevents me from lifting properly. Also I've noticed it gets wobbly for some reason. I always make sure the barbell is centered but i feel like one side of my hips is weaker than the other. Could that be the issue?

[@gabidinnu]

I have the same problem and the last time I did them, I got bruises. Have you figured out what the problem was?

[@jessicamejia5525]

@@gabidinnu I bought a barbell pad from Amazon and that fixed the problem. No matter how heavy I lift, the pad protects the hip bones

[@theaxe7562]

Gosh, I always have hated the hip trust. I find it really difficult to set up properly with the short and stubby 20lb disc of my local gym. If there's someone out there with a similar scenario like mine, listen. Put one or two disk flat down on each side, use them as a platform to raise the bar a little and give you extra space. Your jewels will thank me later

[@demeterdelon249]

For me I personally find that not having my legs so far out targets more glutes. Further away targets more legs

[@Q1e2e3r4t5-b]

how much weight should a beginner start with?

[@BrayFilmsss]

Thanks

[@carsonkerekes9833]

What if the plates are too short to be able to roll over your legs

[@nadii8390]

Do you put it below your hip bones or above? Or is either way fine?:)

[@xo3040]

Im 52kg and 166cm so how heavy should I start with? It’s my first time

[@naomikong]

X O There’s no right or wrong amount of weight to use! I’d start with the lightest amount of weight you can possibly use and once you feel comfortable doing them at that weight with good form for 12-15 reps, then increase the weight. 👍🏼

[@Th3Fab3]

So the plates don't need to touch the floor?

[@naomikong]

I personally prefer to not have them touch the ground for constant tension throughout the movement, but feel free to do it either way! 🙌🏼

[@Th3Fab3]

@@naomikong thanks I've asked because I live in an apartment and will be buying silencing pads and they're 6 inches high

[@emilybarker8594]

I’m just starting gym, how do I know what weight is good for me and can I start weighted hip thrusts straight away in my workouts or do I have to build up to them over time??❤️

[@WONDERGIRLSxoxlover]

you can go with weight right away, just find the weight that is enough challenging for you

[@ariSabel24]

I simply struggle so much with this 😭😭😭😭