Category Archives: Glute Training

How to Get the Bar Over the Thighs When Hip Thrusting

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.

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How to Hip Thrust

The first rule of hip thrusting: Never make direct eye contact while hip thrusting or when someone else is hip thrusting…things can get awkward rather quickly.

At this point, many lifters, especially my readers, believe the hip thrust to be the best glute development exercise.  However, the hip thrust also activates the hamstrings, quadriceps, and adductors very thoroughly as well. Therefore, it will help develop the entire thigh musculature. Throughout the movement, the glutes stay under constant tension, and back strength is not a limiting factor, which cannot be said of other popular glute building movements. This allows for maximal loading of the glute musculature.

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A Simple Test for Glute Activity

Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York

In recent years the gluteal muscle group has received much notoriety in the physical rehabilitation, fitness, and sports performance industries. Bret Contreras is one individual who has certainly carried the “gluteal torch” on his website, in books, and lectures in an attempt to educate sports performance and fitness professionals of the significance of this muscle group. The gluteal muscle group includes the gluteus maximus (one of the most powerful muscles in the body), medius, and minimus, which together make up the buttock. There is also documentation from those who consider the small tensor fasciae latae part of this muscle group as well.

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How to Burn the Glutes and Get a Glute Pump

Hi Bret, your blog has taught me so much about glute training, so thank u for that. I have a question for you. I like to start my lower body training off with heavy compound movements such as squats and deadlifts, but I never feel the glute burn or achieve a glute pump when I do these lifts. I love gaining strength, but it wasn’t until I started doing hip thrusts that my glutes started growing appreciably. I now do total body training but I really miss feeling the burn and getting a pump like I did when I performed bodypart splits. And even then, I never trained glutes on their own day, so I’m not sure of the best way to go about achieving a glute pump or getting the biggest glute burn. I know that you’re the man to ask, so I thought I’d pose this question to you. Thanks for all that you do! – Selena

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