How To Do a Barbell Hip Thrust

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[@harman5453]

Awesome! Thank you! Straightforward and to the point. Well done👏🏽

[@nwcountry]

I'm just starting these but going to go free-weight instead of Smith Machine type. I can only do 25 pounds but wow, what an amazing feeling all the muscles this works!! Thanks and I'm subscribed to your channel so I can show my gym buddies ;)

[@markchen5471]

had a mini heart attack when the bench wobbled

[@ChillOutHomeScout]

Great explanation!! But to add to that.. make sure you’re looking straight ahead and don’t go all the way to the ground. :)

[@annas6591]

you can definitely start and end on the ground for full ROM of hip thrust its not a KAS glute bridge...

[@penuelyahucodiyah.4678]

Well explained. proper form. Good vid.

[@d.a300]

How do you keep the bench from tipping

[@chrisdonnell2575]

Get a SOLID heavy bench 100-150lbs. I just started this today and glutes are weak only doing 225lbs but bench didn't move at all. You're just resting back on bench pushing straight UP from this and other videos I've seen so even a lighter bench shouldn't move especially with non slip flooring. Horse stall mats nothing slides on them.

[@mayamaya-ry3eg]

Hi i have a question. How much weigh do you use in this video and how long the bar you using for optimal hio thrust? Thx

[@andyofzz]

cool, its true, haven't seen people doing this for a long time

[@cocamila]

Quick question, how much of the back should be on the bench?? In some cases I've seen some people hip thrust with half their back on the bench while some people only rest their shoulder and partially top part of their back.

[@GirlsGoneStrong]

Hey BluebearChu - you definitely want your shoulder blades and upper back on the bench. The height of the bench and the length of your torso is going to make this different for everyone, you can sit on mats to adjust your height against the bench, or sometimes not return to a full sitting position on the ground in the lower position of the movement if the bench is too tall. Hope this helps!

[@anonymouswunn]

The bench should be just under your shoulder blades

[@goodbeauty222]

youre supposed to be tucking your chin in and always facing forward to prevent back injury

[@GirlsGoneStrong]

DoesHeLookLikeAB1tch - it’s actually fine to hip thrust with a neutral spine/neck as Molly is demonstrating in the video. That said, this is an older video and we have evolved our coaching to keep a more tucked chin and posterior pelvic tilt because it’s more effective for the glutes.

[@ThisGirlNikki]

I thought you were not meant to allow the weights to hit the ground with each thrust.

[@michaelrhine3152]

Commenting for the KZbin algorithm

[@alexharper213]

Is it normal for my neck to feel it too? I feel like my neck starts hurting before my gluts do, so than I have to stop cause it starts to hurt. Am I doing something wrong?

[@yasminyasin1543]

No it’s wrong to feel pain in neck, t, the right technique for this exercise is to put the chin down and look forward while lifting the barbell not to hurt the neck nerve…you can check other hip thrust videos with right technique

[@captainflirt1848]

What a beautiful woman 🤩

[@amber8950]

Está mal ejecutado -.-

[@celiaroemer2966]

Noooo

[@goldcrossLOLs]

M-mommy? 😳

[@ladomikadze8698]

Amazing beauty!

[@alyssawashington1639]

Aren’t you supposed to keep your chin tucked and avoid straightening back

[@xiaojinggao9729]

your jaw is not tightened

[@jeffk7324]

Take a breathe lmao

[@jsamuel251]

😍😍😍🤤🤤

[@PulidoTRAIL]

Horrible😱... Efecto cizalla en flexores de la cadera en el momento inicial del empuje y a medida que cargan peso... Alta probabilidad de lesión en zona del coxis en el momento de bajada y toque de suelo.... Este ejercicio se debe realizar desde el suelo con la espalda totalmente pegada al suelo con empuje corto desde suelo hasta levantar barra. Pero como hay gente para todo.... También vale esto.

[@limdtanno.3413]

Hallo u t doing it so damn wtong look forward not up

[@moviedude22]

OK this was the cleaned execution and explanation of how to perform this exercise thus far. Thank you!

[@GirlsGoneStrong]

We're glad to hear it was helpful! Thank you for your feedback.

[@jessicayomo8665]

This is not the proper way to do it.....

[@AdiFitnessCenter]

It's good foam

[@_thejessicalopez]

Dang I was rooting for this tutorial to use as a guide for my client since I’m not at the gym. You’re supposed to tuck your chin and keep facing straight ahead. Delete this girl.

[@303cris]

if you need to use others people's videos as guides for your clients, you probably should not be coaching anybody. i saw your form and you should probably delete this comment instead 😂😂😂

[@nio731]

How do you keep the bench from moving back? Is it the floors material?

[@DesignVisStudios]

probably rubber

[@yandereghost2]

I just cant seem to feel comfortable holding my balance with my back leaning against the bar. More than I can focus on isolating my glutes, I'm focusing on trying to keep my back on the same spot at the bench because everytime I dip my hips my back slides down. I'm super short so maybe I just haven't found a bench that goes low enough for my torso height so I'm straining to keep proper form. Please let me know if anyone knows what I'm talking about and how to fix it because I'm at a loss

[@bq4416]

Same here. I've been trying to work on form but it's difficult. If you look at her video you see the size of the weights she is using - the plates are big so you don't always take the full weight on your pelvis. Could this be the trick??!

[@narashikamaru0]

Maybe try yo use a cushion box instead of a solid bench

[@SoChillExplores]

Wow Thanks. I've been doing it like shit lol.

[@QueenOfPigs]

How do you set this up in a gym? Will you see a bench and barbell on the floor or should you take one from a rack and bring it over to a bench?

[@EclipseMints08]

I don't know about the one in the video, but the ones at the gym are screwed to the floor.

[@hannahmcculley4065]

How do you keep the bench from sliding back lol

[@GirlsGoneStrong]

Ha - great question! There are a couple things that can help: obvs, if your gym bolts their benches to the floor that is ideal, but it sounds like that isn't the case for you. Try placing the bench against a wall, a squat rack or smith machine, or some other heavy piece of equipment that you can use as a brace. Get creative and don't be afraid to move things around!

[@hannahmcculley4065]

Thanks!

[@Rikanlynx86]

Hannah McCulley I'm super late but you can put some 25lb plates behind the legs to hold the bench in place.

[@artistevivien]

I see this vid and women at the gym similarly lifting up to 200+ lbs at a time… can barely lift 60. One day I’ll get there 💪

[@Sarah-bn1hg]

With this exercise you can move up weight fairly quickly

[@Alex-ws8ic]

Don't ever compare yourself to other people. That's not a healthy way of approaching life, we're all in different places in life and there will ALWAYS be someone who's smarter, better, faster, and stronger. Anyways, I know it's *easier said than done*, but I've learned that the hard way. The only person you should ever compare yourself to is WHO YOU WERE YESTERDAY. You should always strive to be better than who you were yesterday! That doesn't mean add 2.5 lbs or kg everytime you go to the gym, it just means always stay working towards your goal! I know you commented this 7 months ago, so maybe the way you see yourself in the gym has changed and you've become more self-focused, but I hope that these words resonate with you and I hope you've found yourself in the gym, that you're working towards who YOU wamt to be! A strong, disciplined individual!

[@SYEDSHAZEB46013]

@@Alex-ws8ic well sais

[@Psychiatricnerd]

I could only do the bar today sooo I think that’s 45 pounds 😂 I lift a lot too but never hip thrusts so felt humbled

[@angelicalaflame8413]

What’s your reasoning for exhaling before the lift? I’ve always been taught to take a deep breath in and brace my core down around that (valsalva)

[@michaelbernardi1453]

Think it's to decompress, brace and relax yourself before you strain your body via lifting the weight.

[@angelicalaflame8413]

@@michaelbernardi1453 seems like a pretty bad idea

[@jameslifts2196]

Always take deep breath before, and then brace. Exhale as you get to the top of the lift.

[@angelicalaflame8413]

@@jameslifts2196 this guy knows

[@woopengyeng]

Yeah. That breathing was 💩

[@positiveMindset665]

Thank you for not making a one hour video!

[@cb8491]

I find this a great exercise for men, it makes you a beast under sheets and kaaaaaaaaaaaaaaaaaaaaaaaaak

[@thedwdtube]

The way you bend back and look up! Nooooo. Look forward. Keep chin tucked on chest. And use the pelvic thrust to hip up.

[@gregrisen5854]

Wow such a woman 😻 thanks you for teaching me

[@jonyfanfan4126]

:|

[@HeyYouSA]

Very nice!

[@mattmatt6906]

Why are you moving your upper body? Your head and neck and upper back should remain fixed.

[@chrisdonnell2575]

LOL hips don't lie. I got garage gym in Oct and never in my life did this exercise no guys do it at the gym but was showing my wife and started reading about how stronger glutes can fix/prevent knee and hamstring issue not to mention squat a lot heavier so bought a 2" pad and tried it again today. With above avg leg size had trouble getting bar over my legs and bought 2" pad as I plan to do these heavy only got up to 225lb today but I do like the exercise its not the joke I always thought it was. Is there a way to put weight on rack or spotter arms to more easily slide under it? I'm also thinking of buying two 2x4 and putting it on there to make setup easier. With good pad I felt no pain and am very weak at this exercise now but will be thrilled if this helps with knee pain and stronger squat or more depth!

[@swtcocao]

Ooh you need to make sure that is correct coz you are overarching up and moving down all the way too abruptly

[@giannadigiacomo7540]

She def is throwing her head back. Tuck your chin to your chest for better activation

[@outpost31737]

Good idea to weight the bench down otherwise you could fall back and injure yourself.

[@keithlewis9691]

Trying to do this lift correctly, but I don't understand what "keeping my ribs down the whole time" means. Can anybody help me with that?

[@thehaiderfamily6306]

You’re supposed to tuck your chin and a slight posterior pelvic tilt at the top of the rep

[@Vara91391]

0:22 I am not so worried about my hips getting pain there but .... well.

[@lliab1255]

Hello. What is the length and height of your plates? Are those bumper plates?

[@mwmw5542]

What happened to the breath after the exhale? Did you hold your breath that whole time

[@lesliedunkleberger9103]

Can I use a plyobox for this excercise? A plyobox measuring 12x14x16

[@dragoscolumbeanu1357]

very bad, the bench is moving, with a bigger weight its going to be a problem

[@remarkable937]

Is this safe to do with someone who has lower bulging disks?

[@nikolinakos6806]

Shouldn't the head be bent so that we are looking in front of us?

[@frankboissiere5386]

Great example👍🏾👍🏾

[@lizzi99]

omg so cute n funny and helpful

[@windjamrr]

What an incredibly well put together mover

[@dahliadahiia8469]

But how about the back? That's my main problem.

[@helenacs3205]

doesn't look safe

[@Official-kpop_universe777]

ABAB

[@inhpham9158]

Bạn tập sai rồi

[@Acidreflux18]

You look like Taylor swift if Taylor swift was a powerlifter

[@jasonb68754]

I’d suggest keeping your chin tucked.

[@ltaylor2238]

Breathe!

[@DrVictorLopez]

GREAT EXPLANATION!!!

[@thedwdtube]

Yikes…

[@jennmagana]

what size weights might she be using for reference?

[@God8-O]

Jennifer Magana They're bummer plates so it's hard to tell, *butt* anywhere from 65lb to 95lb all the way to +135lb.

[@ginger-bread_man]

What would really be nice is an explanation/description of what muscles are being worked in this routine.

[@sumasian55]

glutes

[@GirlsGoneStrong]

Hi Ginger! Barbell Hip Thrusts are GREAT for: - Improving glute strength - Increasing glute size and aesthetics (higher, rounder, firmer) - Improving performance in athletics - Improving performance in the weight room - Reducing overall risk of injury, as strong glutes can help take stress off the lower back and also positively affect the mechanics of the hips, knees, ankles, and feet. I hope this helps!

[@ginger-bread_man]

@@GirlsGoneStrong : Excellent - thank you. My lower back is my weakness in addition to tight & not very flexible hamstrings. I will eventually try to incorporate this workout in my weights routine as it appears a bit advanced for a beginner.

[@GirlsGoneStrong]

@@ginger-bread_man - absolutely! You can make this work a bit more accessible by working on glute bridges as well. You can check out our tutorial here: kzbin.info/www/bejne/m6eyn4h6oNZsnJY

[@tence_6965]

@@GirlsGoneStrong Can men do Hip Thrusts as well?

[@FeWH]

Smokin Hot example!! Wow!!

[@sushigurl28]

When you go back down, do you sit all the way on the ground or do you stay lifted?

[@danwassen2178]

Yes

[@anonymouswunn]

Stay lifted

[@BFranciz]

She’s something else…

[@109bati109]

to fast going down

[@u235u235u235]

masculine woman

[@princewellakinseye-george5874]

My his don’t lie 😂😂

[@casillasangel]

Your fine

[@DUDEIG]

Nice shoes

[@Steve_Balboni]

Great video on form. Also I'd propose on the first date

[@shawnlourens1479]

Goddammed yes my man... she is beautiful. Peace!

[@Into_cars_edit]

Thank u so much

[@user-lh2xn5iy2p]

So quick thanks

[@siddharthasaha133]

nice video!

[@princeicio]

What do I do if that damn bench keeps moving???!!

[@toddselby443]

Nice clean form.

[@McCoy2077]

Well done

[@Hellenicheavymetal]

Wish there were girls who looked like you at my gym.

[@NathalieVaiser]

is that a 7' Olympic bar or shorter?

[@GirlsGoneStrong]

Hi Nathalie! You can use any barbell you're comfortable with, or even start out with a glute bridge to get your form down. If you'd like to learn more, you can check out our article here: www.girlsgonestrong.com/blog/strength-training/hip-thrust/

[@LtRizaHawkeye]

Can I just use a kettlebell?

[@iaskosam]

Yes. Hope you didn't wait for five years for this answer though 😆

[@shane2118]

Good video,well explained thanks

[@jennmagana]

Hi can you tell us what the height of the bench should be for women when doing elevated hip thrusts

[@GirlsGoneStrong]

Hi Jennifer! To perform the hip thrust properly, your shoulder blades and upper back should be fully on the bench. The height of the bench and the length of your torso is going to make this different for everyone, you can sit on mats to adjust your height against the bench, or sometimes not return to a full sitting position on the ground in the lower position of the movement if the bench is too tall. Hope this helps!

[@40beretta1]

Next time you do your thrust... stare at the wall in front of out... When you thrust ... don't move your head and chest, ie, don't rotate your chest with your head... just thrust up with your hips...

[@ronaldohobbs2656]

Does this exercise help with anterior pelvic tilt?

[@GirlsGoneStrong]

Thanks for the great question! They certainly can, when performed correctly. You (or your client) may want to start with glute bridges at first to help strengthen the glutes (and the mind-muscle connection with the glutes and hamstrings to make sure everything is firing properly). Check out this article for more info and variations: www.girlsgonestrong.com/blog/strength-training/glute-bridge/

[@ronaldohobbs2656]

Thanks for the help :)

[@tasneemmaqsood5763]

One missing aspect of this explanation-fundamentally is how do you know where to place your foot or heel position and mark it so that you get that position each set?

[@Psychiatricnerd]

It should be 90 degree angle to work glutes per another short I just watched. Something like place your fingers past your knees when seated and that’s where your feet go. A few different videos show it.

[@brescalofrio1]

ig?