How to Build Strong, Powerful Glutes and Increase Your Explosive Strength, Speed, and Athleticism. If Great Glutes are Your Goal, then You've Come to the Right Place. Master's Degree and Certified Strength and Conditioning Specialist Bret Contreras is Here to Show You the Best Exercises, Techniques, and Methods to Improve Your Physique and Boost Your Performance. Let the Glute Guy Elevate You to a New Level.
Hi Bret, I absolutely love the hip thrust, but to be honest, I loathe setting up the exercise because I struggle to get into position. If I use a bar pad, I can’t get the bar over my thighs and onto my hips, and if I don’t use a bar pad, it hurts like hell on my pelvis. I want to continue to hip thrust, but this problem is really bothering me. I thought I’d come to the Glute Guy for a solution. Do you have any suggestions? – Andy
Hi Andy, you’ve come to the right place. Many dudes share this problem, and I have just the solution for you. Place plates or mats where the barbell would normally touch when hip thrusting, and simply roll the bar up onto the plates/mats as shown in the video below. This is how my lifting partner Charles Staley does them, and it makes a world of difference for males with big butts and thighs.
Hi Bret, I’m a big fan or your blog and I appreciate your science-based approach. Recently, a popular Norwegian powerlifting coach stated the following:
“Missing a lockout is never about weak hip-extensors. If the person is strong enough to initiate a hip extension in the first place he should have no problem finishing it. If you stop close to full extension it is not about weak extension but weak grip or thoracic flexion”
I would love to know your take on this statement Bret. Thank you! – Andreas
Hi Andreas! Thanks for the compliment. Before I answer your question, I’d like to stress that I’m a huge fan of Norway’s strength & conditioning practices and their commitment to sports science. In fact, I’m probably more impressed with Norway’s efforts to understand the practical aspects of sports science than I am with any other country right now. I have no doubt that this coach in question works with some incredible athletes, and my response should not be misinterpreted as a sign of disrespect but as a way of pushing strength science forward.
“Hi Bret! I’ve got a question for you. You seem to write about single leg training quite often. What’s the very best single leg exercise out there? Thank you, Adam
First of all, the answer to this question depends on your goal and fitness levels. I’m sure you’re aware that there are many excellent single leg exercises and variations. But the various patterns are likely synergistic with one another in that you’ll get better bang for your buck by employing a few different single leg exercises rather than just one. Therefore, I wouldn’t try to narrow it down to just one. And don’t worry, with experimentation, nearly all lifters can find several unilateral exercises that suit their bodies very well.
Hi Bret! I’m a big fan of your blog and I’ve been working very hard on my glutes over the past several months. I’ve lost twenty pounds, and for the first time, my glutes are beginning to pop out and show some shape. I’m currently hip thrusting 80 kgs for 12 reps, and my squat and deadlift have both increased since discovering your blog and implementing your advice. Despite my gradual progress, last week, I hit a wall so to speak. I was looking in the mirror and I got so frustrated with my body that I just lost it. I started crying hysterically for hours it seemed. Sorry to bombard you with my personal issues, but I see the pictures that you post on your blog and I want my body to look like theirs. My body is changing, but not at the pace I’d like it to. What can I do to change my attitude? Thanks, Toby