HOW TO HIP THRUST | 2024 Complete Beginner's Guide

[@naomikong]

Hello, my beauties! ❤️ ❎Be sure to check the description for: - Time stamps - Cira Nutrition link to shop & discount code - Links to other helpful videos Have a great rest of your week! 😘

[@warrior100girl]

I tried it one time with weight in the gym and miserably failed. Was embarrassing. But now I am gonna try again, this week.

[@naomikong]

You got this! ❤️🙌🏼

[@hani6364]

Same. The bench kept sliding back so I rolled the bar off me and walked away 😂😂

[@chooselife5863]

​@@hani6364Hope you packed the plates away first!?!?!?!?!? Joke/

[@chooselife5863]

How did you get on? 2yrs later 😂

[@YanetGonzalez]

Girl same

[@munimed]

It’s like you know what I’m going through right now 😂😂 I feel like I’m doing all my workouts wrong 😭😅

[@naomikong]

I’m sure you’re not! Keep on killin it, babe! ❤️❤️❤️

[@zeexoxo4583]

Just keep practicing. I’m a beginner and 10 min workouts take me an hour. But it’s more important for me to do it correctly than to just injure myself and rush thru it. We got this ❤️

[@brizing5671]

Tell me about it lol ! 😂I’ve been trying to workout my arms for the past few months and only now realized I was doing half the exercises wrong 😑 😭😅

[@myshiteu4934]

Same :/ I feel no burn in my booty and my form is wrong with my thrusts UGH

[@tylerheldmann1]

@@naomikong I recently started training glutes it still feels weird as a guy i never trained them directly before now

[@maryd.amberasia252]

So glad I found your channel! As an unfit newbie to weights and going to the gym alone, I feel soooo self conscious and worried that I’m gonna hurt myself. Thank you for your videos! Can’t wait to view them all and head to the gym confidently.

[@alysegray6802]

I have watched this video soooo many times because this is probably my biggest insecurity workout. I don’t know why this one is any different than any other workout but watching you do it has given me soooo much support. I have watched it, gone to the gym, tried it, then went “ummm let me watch Naomi one more time” 😂 thank you for being the best gym bestie!!!

[@oliviatirjan9665]

I was literally at the gym today talking to my friend about using the squat racks for hip thrusts next time because the ez bars were becoming too heavy to haul onto my body. This made me way less scared to try it and the tip for putting weights behind the box was super helpful, thank you!

[@naomikong]

So happy to help! Go get those gainz, babe! 😍❤️🙌🏼

[@littlemissattitude10]

I was heavily into strength and conditioning when I attended an MMA gym for 1.5 years but I always had my trainer supervising all of my movements. Fast forward two years and I’m a single mom ready to get fit again and realized that I forgot how to do all my workouts properly without help 😅 Your channel is a lifesaver for me to regain my gym confidence and remind myself I can do this! Thank you for your passion in what you do 💓

[@droolybear]

This was so clear and easy to follow and not over produced. THANK YOU

[@aclaire4275]

Perfect video! Helped so much. Especially seeing the position before the bar was added. Thank you

[@naomikong]

Appreciate you! TYSM. ☺️🙏🏼

[@daniiechen]

Your videos are my go to for gym excercises. I always watch them for preparation. Even after months of doing an excercise I still come back to your videos regularly to improve my form and fix any mistakes that have manifested in my routine. Thank you so much for making this content as detailed as you do!

[@chenierderrick]

Awesome content! I love the way you explain how to do form and where to position yourself at. I am visually impaired and have always struggled with form. Your videos are a big help!

[@yuting386]

Thank you so much! I was so scared to go in the free weight room and set up a barbell. Gonna give it a try today

[@elsasha25]

Great video! Even tho I wasn't struggling with hip thrusts, I found here some cool tips. Thank you

[@naomikong]

TYSM. Appreciate you! ☺️

[@jess6859]

Could you please make a tutorial on how to barbell hip thrust using lighter weights? I have a hard time rolling the barbell into my hip area because at the moment, I can only hip thrust 10kg plates on each side :/

[@pixiedust1830]

Thx for the helpful video! I am going to incorporate weight lifting into my routine

[@naomikong]

So excited for you to start! Good luck! ❤️

[@io9366]

Hey Naomi! Just wanted to reach out say how much I love your videos! I have been using your guide videos for when I go to the gym and they make a world of a difference! I feel so much more comfortable and happy and at the gym when I have your videos and it's a truly a blessing thank you so much ❤

[@littlee4296]

The way you explain is way much better than my personal trainer. He just repeated "You feet should look like this. Your shoulder should look like this. "🤔

[@sergtana]

I was literally looking on your channel for this video this week 😂 thank you!

[@naomikong]

Happy to help! ☺️

[@Nerdstroma19]

I just discovered your channel and am feeling so thankful for all of your beginner content, it’s like a missing piece I’ve been looking for!

[@naomikong]

Awh, so happy to hear that, babe! Thank you! ☺️🙏🏼

[@Itsdiannamarieexo]

Love your channel babe 💕 keep up the good work

[@naomikong]

You’re the sweetest, babe 😩🙏🏼

[@gabz24etcetera]

love the detail ❤️

[@Riri9161-z3j]

Naomi, what do you recommend if I am using the barbell but not using plates while hip thrusting. As you said, it is hard to take the bar off your hips. And there is no smith machine in my gym.

[@debonaesimpson3742]

Could you do a video on reps and sets please how to increase as you progress and such

[@alanafernandez1082]

What a great comprehensive guide!! Thank you for this

[@naomikong]

TYSM 🥰

[@aliciadahl3834]

Thank you sooooo much for the tutorial’s! I don’t feel quite as dumb trying things in the gym now!

[@naomikong]

Happy to help, Alicia! ☺️

[@Strongqueenlez197]

I tried the ez bar. It worked best for me. I tried at the Smith machine and it was harder to do because of my height

[@naomikong]

Always do what works best for you! 🙌🏼

[@vibelord-mp7bh]

this is such a good video

[@ayee_ja2898]

Thank you Naomi!! Your videos are so helpful and have really helped me not be scared in the gym. Your appreciated so much!!

[@naomikong]

Awh, sending you sm love, babe! Thank you. 😩❤️🙏🏼

[@bearemysmom]

Thank you so much!! Didn’t know I could use those boxes. I feel like an idiot for dragging the bench across the gym 😅

[@naomikong]

LoL Don’t worry about it! I actually prefer the benches and would do the same! 😆🙌🏼

[@pipfitcoaching]

So helpful, thank you!

[@rebeccasnee36]

Thank you so much for your amazing videos! You've helped me so much at the gym and growing my confidence! 💕

[@Chanel5-p8f3f]

Where can I find the equipment you were talking about in this video?

[@CaribbeanQueen72xx]

Wowwww this was so very much needed , thank you so much for making this information video . ♥️♥️♥️🙏🏾

[@jazzyjujubee4493]

Thank you so much for this video!!❤

[@naomikong]

Ofc! 🫶🏼

[@jazzyjujubee4493]

@@naomikong I did it today 💜💜

[@naomikong]

@@jazzyjujubee4493 So so proud of you! Keep on killin it. 🤩 Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. 🙌🏼

[@jazzyjujubee4493]

@@naomikong awww thank you so much ! I’m about to follow now!

[@lemmiansah68]

This video was so helpful 🥰🙌🏾

[@starrysanj2609]

You're such a positive bundle of energy ❤ I can feel that coming through your videos❤❤ can you please make a video on getting flat stomach only with dumbbells please

[@naomikong]

Appreciate you sm! 😩❤️🙌🏼

[@steph8706]

This video is perfection 🫶🏽

[@naomikong]

TYSM 🙏🏼

[@kenzieeberlin3668]

Thank you this video was so helpful🫶🏼 idk if I missed you saying this but how many reps/sets do you do??

[@arafafateemah1672]

Thank you This was really helpful. More of the mistakes to avoid for back workouts please :)

[@naomikong]

TYSM 🙏🏼

[@Slowly_surely]

I really appreciate the encouraging tone your videos all have. Thank you! I'm taking notes before my workout today :)

[@SelamawitYimer-x4u]

Hi your vedios are helpful but how can we get that amount of protein

[@helenalovelock1030]

The bench always /box alway hurts my back where my shoulders touch it. I feel like I need a pillow for padding 😬

[@Kellychen7]

This is so useful! Thank u ❤

[@naomikong]

TYSM 🥰

[@cdesouz]

You are a lifesaver !!!

[@chengchankong]

Amazing video! Super helpful!

[@naomikong]

Thanks, boss 😘😘

[@weiwangji7335]

Thank you Naomi you're my savior ! I was looking for a video that explains how to do hip thrust without a bench 😭 at my gym benches are too high for me to do hip thrust on Can I use steppers? Cause at my gym boxes are made of wood

[@naomikong]

Of course! Yes, you can definitely use steppers as well! ☺️🙌🏼

[@weiwangji7335]

@@naomikong thank you 🥰

[@kxllynicolx]

What barbell pads would you recommend?

[@cleanestmusicontheplanet516]

naomi-you use the most beautiful captions and sidebar tools and options, how did you get so good? and what program is this made on (por favor)

[@melanycruz4442]

I always get bruises from hipthrust where the bar is even tho I have a Pad

[@Thatanimegirl27]

I’ve been over extending my back so it’s been sore a day after my workout I’ll need to work on not over extending 😭

[@aanis9601]

I m doing this and I still don't feel my glutes working, like the muscle is engage but I don't feel it...

[@Datishetmaarhetbegin]

I don’t know why but my hip bones that are in front are so annoying they hurt a lot especially the next day after I do hip thrust it’s not even that hard the thing I put on me I don’t know what it is

[@marionerickson4783]

I wish I could ad a picture Comment. My bench was shifting around. I put the dumbells on the bench feet to stabilize :)

[@rociogonzalez9984]

I always go back to this video when I need a quick reminder I've been in the gym maybe about 10 months ans I'm still not quite sure how many sets to do for hip thrust what will you recommend? Thanks

[@blackR0se_]

3-4 sets

[@danielareynoso.r]

Body goals!!

[@biancawoods9192]

What are the inches of that pylometric box

[@unicorn_rosepaxton4206]

Hi, I'm new to fitness so would like to ask when do you take your protein drink before or after a work out? Thank you x

[@jasmincampos1326]

Hello! I don’t know much but I saw your comment had no response and wanted to help :) I’ve seen many different answers to that question over time. Personally I take it after because having protein after a workout helps aid the process of recover for that muscle! But in general you just need to meet your protein intake goal everyday so the timing doesn’t really matter but I would say to have it after

[@ashrafjafari9119]

That was great 👍

[@arielovespurple]

What if I’m not ready for the barbell w 45’s, how would I roll it onto me? Or do I do ez bar until I get up to that weight

[@flaviacaroni9697]

I used a dumbbell until very recently. You can even incorporate bodyweight hip thrusts (they are also called glute bridges) into your workout, and then use for example 10kg / 20lbs for your actual weight training. Use a pad or a folded mat like she does in the video to avoid bruising your hip bones. Position the weight next to where you'll sit, sit down, and lift it onto your hips from there using both hands. Increase the weight over time until you reach about 18kg / roughly 40lbs, and you're ready to start with the bar :) My gym also has a slightly lighter bar btw., precisely for female beginners.

[@karlr2908]

VERY helpful

[@Epictheargonian]

I have a bad back so is it okay if it’s painful for me

[@anastassiachep]

How do I make my arms comfy would you use like a arm pad ?!

[@Hannahbets]

Thank you!

[@gabidinnu]

Thank you!! Do you think that this way of doing hip thrusts is more efficient than doing them at a machine?

[@naomikong]

I think it just depends on the person! I definitely like doing regular barbell hip thrusts over the glute driver machine bc I feel like I can engage my glutes more, but it could be vice versa for others! ☺️

[@xhu9675]

Thanks 🙂

[@anthonymccalla5105]

hey I have a question when I do hip thrusts I kinda feel my low back hurting alittle and I do not feel my glutes really any tips?

[@Respect12948]

Gotta be doing this wrong did 125KG and I’m 70KG and have never done it before Are you allowed to use momentum?

[@parmis4804]

thank you❤

[@patriciakrupa9350]

Could you do a nautilus glute drive tutorial? I’m really feeling it in my knees.

[@xiang6593]

Can you do a workout for teenagers?

[@sl1274]

my biggest problem is not my form but the barbell hurting my pelvis when going up 😭 I cannot progress with my weights because it hurts so much, whether I put the barbell pad or a matt, it hurts the same. Do you maybe have a tip for that? Great video btw!!!

[@UnePommeDePain]

What I do is not putting the barbell on my pelvis but just a little bit lower, between my pelvis and my quads. It’s magic !

[@meepmoop2308]

@@UnePommeDePain i did that and it just made my crotch hurt ☹️

[@gcea123]

Try it using the leg extension machine. I have the same issue btw

[@anasilber8269]

What's with the scoop method? 😁

[@ellleethereal]

THANK YOU!!!

[@naomikong]

Happy to help! 😘

[@ellejones421]

I feel this in my glutes when i do it with just my bodyweight, but as soon as i add barbell and weights i only feel in my quads... whyyyy? Someone please help. Forever struggling with this possition.

[@jessicaa6639]

Any tips for a hip thrust on a smith machine?

[@Novapalterman-yo5xv]

Okay my issue is I can’t roll the barbell over my legs onto my hips because my quads are huge how do i overcome this???

[@DaughterofZion-14]

Sometimes we do it n don't feel the burn in the flutes but gm rather the hamstrings, that's Bcs of leg placement. If your feet are never at 90 degrees u won't feel in in your glutes

[@kenicke579]

So when doing hip thrusts should I always do this at a squat rack?

[@Forevagabby]

Can you make a video about how much sets and reps you should take as a beginner and as someone who usually goes to the gym also can you make a video about knowing when to start lifting heavier weights

[@alexisrose4221]

soooo, do i just need bigger plates?? my bar is stacked at 100 but biggest plate is 25 so maybe it’s not tall enough? but i can NOT too the bar up to my hips only my knees

[@Luciecfcm]

I’m so scared to use the barbell. I only use the assisted one but a lot of people want to use it. I tried ez bars but i don’t have enough strebgth to put it on me 😅

[@حمداليحيائي-ب3ث]

touch the floor with glute is correct or wrong?

[@uncannysin]

another way to find out the amount of protein to eat for strength exercises is by multiplying 1.4 to 1.7 by your body weight in kg. (1.4 being for lighter work and 1.7 being heavier) i.e. 1.7x68kg = 116g protein

[@ariledesma8149]

I use at 12 inch box, so it’s a lot lower than the box your using. Is that okay? Because I feel like I should be a little higher? But my gym only has two sizes 12inch and like a 23inch. Idk how high the box should be? How high is the box your using?

[@Argxo_xo]

I have just started out at the gym and want to build my glutes. Where do I start with hip thrusts? What weight should I be using?

[@linaokfh1581]

Did you find out? Cz I’m also a beginner and I don’t know how much weight I should use

[@lesliedunkleberger9103]

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

[@keaghanaman2584]

What if the weights are too short and my legs are thick, so I can’t roll it onto my legs and since I’m sitting I can’t get a really good grip to lift onto my lap?

[@naomikong]

Try placing two separate stacks of a plate or two flat on the ground (one right underneath each side of the weights of the barbell so that the barbell is elevated) and see if that helps! ☺️

[@talaasha4322]

I recently started going to the gym and my main goal is to lose weight. I don’t know what to do and I was wondering if you could help

[@laurenkerney3554]

cardio based workouts/high intensity and eating in a calorie deficit is what you would want to be doing. Try doing some research on these and you may be able to find a workout plan to follow!

[@veronicavance]

S/o to you girl

[@ChiefAuz]

Tried this once in the gym and it was a fail, now I just stick with the glute drive machine

[@naomikong]

Love that machine as well! 🙌🏼

[@munimed]

💜💜💜

[@naomikong]

Thanks for stopping by! Hope the holiday season is treating you well. 😘

[@munimed]

@@naomikong kinda it’s exam season also for me 😭😭 it’s probably too early but happy holidays

[@naomikong]

@@munimed Sending you productive & positive vibes, babe! YOU GOT THIS. Don’t forget to rest & relax as well! Taking care of yourself is also productive. Happy holidays to you as well! ❤️❤️❤️

[@samanthamitchell4668]

Imagine practicing this at home 800x and then your legs are still bricks at the gym

[@naomikong]

You got this, babe! ❤️🙌🏼

[@izabellapollock]

Anyone else having upper back pain after barbell hip thrusts? 😅

[@naomikong]

Try scooting your back up farther on your bench and see if that helps. ☺️

[@rrhealthfitness]

You should use a Jacked Ass Belt. Much easier to get in and out of position without getting trapped under that bar.

[@masteress]

omg Naomi i almost had a heart attack i thought ur acc was disabled

[@naomikong]

We’re officially back! 😩 Thank you for your patience! 🙏🏼 💕Also, I’m entering a contest for content creators and would greatly appreciate a minute of your time today to cast a vote for me in the link below! creatordao.com/thesearch/group/44/member/naomi-kong

[@masteress]

@@naomikong anytime ily !

[@naomikong]

@@masteress TYSM 😭🙏🏼

[@georgesmith3022]

The bell sound is annoying, plz remove

[@chenebotha6132]

Thank you. Thank you!! THANK YOU!!!

[@naomikong]

Appreciate it you! ☺️🙏🏼