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Introducing The Hip Thruster!

By September 6, 2013August 20th, 2016Announcements, Glute Training

I’m so excited to announce The Hip Thruster

I intend on making this unit very popular over time and continuing on my pursuits to help people attain better butts across the world. I believe that in ten years, these will be very common in commercial gyms, athletic training facilities, personal training studios, and Crossfit boxes. I’ve had my Hip Thruster for a couple of months now, and I absolutely love it.

Don’t worry, I’m not some overzealous inventor who overvalues his invention. You can just do barbell hip thrusts at the gym along with other great glute exercises to attain an amazing glute workout and achieve excellent results. However, for people like me, who love working their glutes and make the glutes a training priority, it’s such a nifty tool. And one thing this blog has taught me is that there are thousands upon thousands of people out there who are just like me – people who love gluting!

After teaching barbell hip thrusts to the world in 2009, I can’t tell you how many emails I’ve received over the past few years from lifters complaining that their benches are too high for hip thrusts, from coaches complaining that they need their benches and racks during training sessions and therefore have trouble employing hip thrusts with their teams, from lifters wondering how they can incorporate bands into their hip thrusts, and from commercial gym-goers wondering where they can hip thrust since their gyms aren’t conducive to hip thrusting.

Hip Thruster barbell band

The Hip Thruster is the best way to do the hip thrust – stable and versatile!

I finally decided to do something about this, so I went to work designing the perfect unit. In the past, I’ve designed some real monsters of equipment, but this time around I wanted to design a unit that:

  • was one standalone unit
  • was durable and would hold up over decades of usage
  • was comfortable and easy to use
  • didn’t require a lot of materials
  • was easy to assemble
  • was easy to transport and maneuver
  • was cost effective for people to purchase for home usage
  • could accommodate tall and short lifters without adjusting the unit
  • allowed for band resistance in addition to barbell resistance
  • was designed for speedy transition from one athlete to the next
  • could accommodate the strongest of lifters and withstand heavy loads
  • was made in America

After much tinkering with the design, I believe I finally nailed it! Here is what I wrote about the unit:

The Hip Thruster is the ultimate piece of exercise equipment for gluteal sculpting. In fact, the hip thrust exercise elicits over double the activation in the gluteus maximus musculature than heavy barbell squats and places greater loading on the hamstrings too, not to mention that it’s easier on the low back. We’ve tested almost every popular glute exercise in existence, and there’s no better way to target the glutes than hip thrusting. What’s more, the hip thrust is a highly stable, easy-to-learn exercise that can be performed comfortably by just about everyone. 

Simply place the feet on the mat and the mid-back on the pad and start thrusting the hips. As you progress in strength, wrap a band around the hips, use a barbell, or utilize a combination of both barbell and bands once you reach advanced status. The hip thrust can be used by individuals seeking better butts in the comfort of their own living rooms or garages. It can be used by athletes seeking greater speed development, personal trainers training clients out of their studios, Crossfit boxes seeking greater glute training methods, sports teams wanting an edge on their competition, or physical therapists wanting to improve their clients’ functional strength. Since the gluteus maximus is quite possibly the most important and versatile muscle in the human body for increased athleticism and physical fitness, you want to be performing the hip thrust regularly to maximize your performance, not to mention your appearance. Everybody appreciates nicely shaped buttocks! 

The Hip Thruster is highly durable with no moving parts (except the wheels), so it will stand the test of time. It accommodates taller individuals up to 6’6″ in height as well as shorter individuals as low as 4’11” in height. High quality wheels and a handle allow for easy manipulation and transportation. The bench is set at 16″ which is the optimal hip thrusting height for the majority of individuals. 

The Hip Thruster eliminates the need to place a bench against a wall or have spotters ensuring that the bench doesn’t slide away from the feet. It’s a standalone unit that can be placed anywhere, including right in the middle of a living room while watching television or in the middle of a commercial gym floor. It saves power rack space in athletic training facilities to be used for other exercises. It can be stored upright against a wall or inside of a closet. Band pegs allow for the hip thrust to be performed against elastic resistance so you can attain an incredible glute workout without the requirements of free weights. Conversely, free weights can be used as well for variety. 

Bret Contreras, MA, CSCS, and inventor of The Hip Thruster has coined the popular saying, “Abs are made in the kitchen, but glutes are made in the gym.” Well, now you don’t have to go to the gym to train your glutes optimally – you can train them in the comfort of your own home.


Band Hip Thrusts are Awesome!

I still feel that barbell hip thrusts are superior to band hip thrusts if you could only go with one variation, but I feel that doing both barbell and band hip thrusts is optimal for reasons I’ll explain below.

That said, the band-only option is truly incredible. If you have this unit at your home along with resistance bands, I can tell you that you’re apt to perform hip thrusts very frequently. As a matter of fact, if you’re like me and my girlfriend, you will perform them nearly every day.

The bands aren’t “intimidating” like free-weights, they don’t require as much warming up or psyching up, and they feel very comfortable. I like to perform a few sets shortly after I wake up as I find that they make my body function better throughout the day, both in my workouts and in my regular acts of daily living. They also don’t kick the crap out of the CNS so they will only complement training and won’t impair subsequent workouts.


Serious Burn, Pump, and Metabolic Stress!

I wrote about the importance of both mechanical tension and metabolic stress as they pertain to hypertrophy HERE.

I can tell you that every person I’ve trained off of the hip thruster  when prescribing band hip thrusts, remarked that they’ve never felt so much tension in their glutes before, or that they’ve never felt their glutes activating to such an extent, or that they’ve never felt such a deep burn in their glutes before. This includes 4 bikini competitors, 3 powerlifters, 2 pro athletes, and more.

Here is some footage of the old unit in use.

Perfect for Athletes

I’ve had 2 different 350 lb NFL offensive lineman perform band hip thrusts, and both of them remarked about how comfortable the bands were on their hips and that they loved that they could work their posterior chain so effectively without having to wrap their knees, wear a belt, or take such a heavy beating on the joints. This is an important consideration in training athletes who play contact sports.

But perhaps the most important thing to remember is this:

“What’s good for glutes is good for athletics.” 

What athlete wouldn’t benefit from having stronger and more muscular glutes? It’s going to help them run faster, jump higher, cut and turn more quickly, and remain healthier.

Perfect for Crossfit

I think that the hip thruster is absolutely perfect for Crossfit. In fact, I think that Crossfit boxes should each have two or three of them and incorporate them into their WODs. With all the different combinations of bodyweight, barbell, band, barbell plus band, single leg, high rep, low rep, drop sets, pause reps, rest-pause reps, constant-tension reps, and isoholds, you can easily create a different highly effective protocol for each day of the week (or even month for that matter). A Glute WOD, if you will. Crossfitters would love it, as would their glutes!

Tell Your Gym About Them

If you want your gym to carry a Hip Thruster, send them this article link and let them know that you think it would be a good addition to the gym. Commercial gyms might be leery of buying resistance bands to accompany the unit because they aren’t traditional and they could get stolen, but I think every gym should have at least one Hip Thruster to have a dedicated space to perform barbell hip thrusts. Bands would be icing on the cake. This way, those performing hip thrusts would feel more comfortable performing them, and those not performing hip thrusts would appreciate having more benches, bars, and racks available for use.


How Long Does it Take to Assemble? 

If you have proper tools you can put it together in 5 minutes. It’s very simple!

Is it Better than Other Pieces of Posterior Chain Equipment for Glutes?

In my opinion The Hip Thruster is indeed better than all other pieces of exercise equipment for shaping the backside. Here’s why:

Pure Glute Exercise

As I mentioned in THIS article, the glute ham raise is a hamstring exercise, not a glute exercise. Straight leg hip extension exercises such as the back extension, 45 degree hyper, and reverse hyper, do a great job of targeting the entire posterior chain, whereas hip thrusts keep the knees bent and the hamstrings shortened so the hammies do less and the glutes do more. Hip thrusts are more pure of a glute exercise.


You will find that when you factor in shipping costs, The Hip Thruster costs much less than good quality reverse hypers, back raises, and ghd’s.


Last, I’ve seen many gyms carry ghd’s and reverse hypers that collect dust and never get used (which blows my mind but it is what it is). If you teach the female membership how to properly perform hip thrusts and use the unit, The Hip Thruster will likely be the most favorite piece of equipment.

What’s Better: Barbell Hip Thrusts or Band Hip Thrusts?

This is a great question and one that I don’t know the answer to, but I’ll tell you what I do know.

Torque-Angle Curve

Barbell hip thrusts have a very steady torque-angle curve so they work the glutes fairly evenly through a full range of motion. However, band hip thrusts have an increasing torque-angle curve so they work the glutes hardest at end-range hip extension but not so much at flexed-range hip extension.

Glute Activation

Due to the fact that the brain delivers more neural drive to the gluteus maximus at end-range hip extension (lock-out) compared to flexed-range hip extension (starting position) and the fact that the band hip thrust emphasizes the lock-out position, the band hip thrust elicits greater mean and peak glute activation than the barbell hip thrust.

Feel & Comfort

Bands are much more comfortable on the hips and, but sometimes the tension is so high in the glutes with bands that it requires some getting accustomed to as you need good lumbopelvic posture (the same applies to the barbell too, but even more so with bands). The bands have a smoother “feel” to them, but if you’ve been doing barbell hip thrusts for quite some time you will likely feel that the initial range is missing tension because you’re used to the movement being harder down low.


If I had to hypothesize regarding which variation led to greater gluteal hypertrophy over time, I think I’d go with the barbell just because I’ve seen 3 different published papers in the past two years on full ROM movements versus partials on hypertrophy and the full ROM movements always come out on top.

However, the band hip thrust is different in that although it focuses the tension on a smaller ROM, it also increases peak tension and activation on the glutes, which isn’t always true of partials. Moreover, you can get an even bigger pump and burn and thereby elicit greater metabolic stress with the bands than you can using a barbell.

On the other hand, one thing I love about the barbell is that it’s so conducive to progressive overload – people are aware of the loads they’re using and seek to go heavier over time.

So don’t stop barbell hip thrusting, just start also incorporating band hip thrusts. Strength training is not black & white and we can utilize a variety of methods in our workouts. One can simply alternate between band and barbell hip thrusts each training day to reap the benefits of both worlds and maximize progress.

Why Sorinex?

I chose to go with Sorinex to manufacture The Hip Thruster for a few reasons. First, I have a ton of respect for Richard (dad) and Bert (son) Sorin. They are true innovators and have done the strength training industry a major service over the past couple of decades. Visit their showroom in South Carolina and you’ll know what I mean. Second, they’re true gentlemen. I have met their families and friends, along with much of the staff, and I trust and support them. And third, since they’ve been in the game for 30 years, I trust them to make a unit that is both durable and efficient. I’m proud to be associated with Sorinex.

The Ultimate Glute Building Machine

As you can see, I believe that The Hip Thruster is the ultimate glute building machine. If you’re trying to maximize your glute size, I believe that you should pick one up and start hip thrusting with high frequency (as in 5-7 days per week).

Of course you can get an amazing hip thrust workout using a standard bench or some aerobics steps. You can probably even rig something up in a power rack to enable the performance of band hip thrusts. However, if you plan on making hip thrusts a major part of your routine for many years to come, or you own a facility and want to give your clients the best workouts possible, or you wish to perform hip thrusts in your home or garage, then I highly recommend picking up a Hip Thruster.

Click HERE to order a unit now.

Hip Thruster barbell band

The Hip Thruster is the best way to do the hip thrust – stable and versatile!


  • emilysteezy says:

    Congrats Bret!! This is very exciting! Happy for you (and everyone’s glutes)!

  • Carisa says:

    This is awesome Bret! This will definitely be a future purchase of mine. What type of bands are the girls using in the videos?

  • Lara says:

    Wow. Very cool! Sure beats doing them off your couch 😉

  • Matt says:

    I’d buy one if the price tag wasn’t so high… That’s almost the cost of a GHD or Reverse Hyper! I recommend rethinking the price tag to capture more sales volume.

    • Bret says:

      Matt – totally don’t agree with you.

      Elitefts glute ham raise (which I own and love): $799 plus $205 shipping = $1,004

      Sorinex reverse hyper pro (which I own and love): $1,999 plus $200 shipping = $2,199

      Hip thruster = $599 plus $0 shipping = $599

      Prices aren’t even close. What units are you talking about?

      And even if they were the same price, I’d still buy a hip thruster as I feel that the hip thrust is a better movement than the glute ham raise or reverse hyper for sports performance transfer and for glute building. Just my opinion though.

      • Brad says:

        I agree the Hip Thruster is less expensive than most quality GHDs and Reverse Hypers. I have a Rogue Fitness GHD and Reverse Hyper and paid more for both. I’m just curious why it’s $250 more than Sorinex’s Poor Man’s Glute Ham? Seems similar in size and construction. Regardless, it’s your invention and you can price it as you please.

  • Chris says:

    Hey Bret,

    I think you should come up with a Glute Crossfit workout (or glute finisher for us non-Crossfitters) and call it Bret

    • Travis says:

      Bret, I’m all for incorporating hip thrusts into CrossFit. Do you really think CrossFitters will buy into it, though?

      • Bret says:

        Yes, I really do. But I also though Miley Cyrus would get in touch with me haha! Seriously though, I’m pretty sure Crossfit will embrace it. Could be wrong though.

        • Travis says:

          Clearly, there’s a difference between what people *should* do, and what they actually do. The problem I foresee CFer’s having with the hip thrust is that they’ll say it’s not a compound movement. Even though it could push their squats and deads through the roof, they might just throw it right under the bus with bi’s and tri’s.

    • Bret says:

      Haha! Great idea 😉

  • Shon Grosse says:

    Simple in design, and apparently very user friendly-hats off!

    I can already see a ton of useful variations utilizing the upper body in conjunction with using the bands.

  • Neel says:

    Bret, congrats man! True elegance in simplicity, and if it’s as durable as it looks, I’m sure it’s an awesome piece of equipment. If I owned a gym, I’d buy one of these.

  • Kellie says:

    I can’t wait to add this to my home gym collection. You have no idea how exciting this because (groan, groan) with my limited time lately loading and unloading for hip thrusts has been a chore. I often end up doing them less simply for this reason.

    • Bret says:

      Kellie, I’m the same way! I do them after deadlifting so I don’t have more loading/unloading of plates (and I even have a deadlift lever!). Glad the “glute-queen” approves 🙂

  • Rob says:

    Awesome Bret looking forward getting one myself!

  • Kirsten says:

    Hi Bret, this looks very interesting. You say the price is included shipping. Does it include shipping abroad? (I live in Norway).
    Cheers, Kirsten

  • Kim says:

    What a great invention! What are the dimensions?

  • Congrats brother!! I’m proud of you, but no where near as proud as I’m sure you are to get this out. Keep up the amazing work!

  • Steven says:

    I love it when someone invents a product I want before I have to do it for myself 😉

    I was developing something similar with an infomercial producer about 3 years ago… the only difference is that I included a foot peg so you could elevate your feet as well (optionally).

  • James Peak Physique says:

    I was wondering when you’d release one of these!

    I guess overseas shipping will be a little costly but more than worth it in my opinion. Great product…but if it’s not painted purple, I can’t buy it out of principle!

    Great piece of kit, Bret.

  • Juergen says:

    Great piece of equipment Bret! How much is shipping to Australia? Free…?

  • Marco says:

    Nice! No more using CMU’S as a hip thruster with a kicking shield for cushion!

  • Nick Nilsson says:

    Great looking piece of equipment, Bret! Elegant design on that. Can see even just from the pictures how solidly it’s built.

  • jordi says:

    I want to buy it the hip thruste, but I live in Spain, you Know when you will be able to make shipments to Spain. Thanks.

  • ShellNico says:

    Great idea Bret! I know you’ve said shipping is free but I’m assuming thats within the US, what would it be to Australia? Singing your praises and posting all you youtube and web links on helping to spread the word. I love gluting!!! 🙂

  • stefanie says:

    Hi Brett, i am really diggin ur new invention.!!!! 😀 Can u gain muscle weight/volume with resistance bands instead of progressive heavier weights like a barbell? Thanx, ur awesome, i completely beleive n promote u bc by following ur book i have gotten amazing incredible shockin results in as little as 8 weeks, i thank u n my bf thanks u sooo much!!!!!

    • Bret says:

      You can still utilize progressive overload with the bands by adding more band tension. For example, if you go from doing 3 x 20 with 2 light bands to 3 x 20 with 3 light bands, that’s progress! You can also just progress in reps with the same bands indeed.

      I should be charging boyfriends money, not the ladies 🙂

      Send me before/after pics for my random thoughts posts if you’d like, I love sharing these stories. Cheers!

  • Greg Miller says:

    All the women in the “Fit Ladies” clip keep their upper back planted flat against the rest as they perform the movement. In contrast, the men, like Bret and Mike, maintain only a point of contact with the bench at the upper back, around which they pivot as they perform the hip thrust. Is this a matter of personal preference, or is proper form actually the way the guys are shown doing it?

    • Bret says:

      Good eye! I’m fine with either way. Seems that men tend to keep spine stable and use more pure hip motion, whereas women utilize some spinal motion which is usually accompanied by pelvic motion. Since glutes do both hip extension and posterior pelvic tilt, then both strategies can heavily employ glutes. And yes, it’s a matter of preference.

  • Hana Camenzind says:

    When can we get them in Australia Brett

  • Bryce T says:

    Congrats Bret! As a fellow inventor I can appreciate the unintentional uses that create adjunct conent that fits within the scope of the invention. I could see this as a single limb support for standing work as well (i.e. split squat). Good luck with your journey. Cheers!

    • Bret says:

      Good idea Bryce! It’d be perfect for Bulgarian split squats. I have clients sit on the seat and do band seated hip abductions with their feet on the rails too, and I’m sure there are other uses and superset/tri-set ideas that are possible.

  • Trevor Judson says:

    Great invention Brett! I think you need to steal a march on the future competition though, by designing a selectorized and/or plate loading hip thrust machine. It could just be like one of those multi-hip machines but with the lever arm near the floor and a board underneath. It might even get the globo-gym crowd interested in hip thrusting!

    (BTW Is there any way the Hipthruster can be primed to explode if someone sits and does curls on it?)

    • Bret says:

      Great idea Trevor! I have thought about the selectorized unit (even included a design in my first patent application) and will indeed probably do this over time.

      And the ejector seat activation upon concentration curl idea is in the works 😉

  • Antinatter says:

    Nice sleek look. To add to Trevor’s comment, maybe ver.2 can have an attachment so it can be used with a cable machine if desired.

  • Beatrice says:

    Awesome! This is exactly what I’ve been waiting for. I usually avoid hip thrusts because I hate sliding back or having to use lighter weight to avoid that from happening. What really sold me, though, is that you can use bands with it, as it’s hard to incorporate band hip thrusts any other way you do them. Definitely going to be purchasing soon. As far as the price- if it can help me achieve the glutes of my dreams, it will totally be worth every penny.

    • Beatrice says:

      How much does it weigh?

      • Bret says:

        I think it’s around 100 lbs. It has roller blade wheels so it’s easily maneuverable. I don’t know if you’ll get the glutes of your dreams, but I know that hip thrusting 4-5 days per week is probably the best thing you can do for them 🙂

  • Andy says:

    Sucks there is no International shipping.

  • ggs says:

    Congrats! ! You deserve much success…You devote a lot of time and energy to your craft…a true perfectionist…after seeing you use it at sorinex strong 6 I have been eagerly awaiting its coming out party…It has arrived and anyone who buys it will be thrilled with it this I am sure of….As far as my gym goes no luck there…I have been waiting for them to buy a couple of aerobic step ups for six months…so I will begin
    saving my spare change…Maybe I will stand at the Interstate with a sign….GLUTES WANTED please contribute…until then I will just keep doing what I am doing…Future Hip Thruster owner

  • Anoop says:

    Congrats bro!

    And maybe better not to show too many people using it with free weights. People might naturally think why not just use a bench press instead you know and ignore the band work. Just a suggestion.

    • Bret says:

      Thanks Anoop! I’d never do that – to me it’s all about teaching people what works best. And right now I honestly don’t know the answer to that question. Most of my clients prefer the bands but this is out of comfort since the bands are so much simpler and gentler on the hips. But you really only feel the tension at the top of the movement with bands, however it feels like your glutes might rip off the bone on account of the massive tension. And the peak EMG of the glute max at this position is the highest I’ve ever seen out of any position in any exercise.

      But what’s best factor for hypertrophy? Is it peak tension? If this were the case, then isoholds would work best and we know in the literature and anecdotally that this isn’t the case. So even though tension is critical for muscle development, time under tension and even more so, metabolic stress, are vital for maximal hypertrophic gains. Therefore, I feel that barbell hip thrusts are better for hypertrophy as they load up the entire ROM and just appear more taxing in general.

      However, as I mentioned in the post, I think that the optimal combination of programming for hypertrophy would be to utilize both types of resistance. I’d love to one day conduct a training study comparing the effects of barbell hip thrusts to band hip thrusts to a combination group. Would be interesting and we’d definitely learn a lot not just about the hip thrust but about barbell versus band training in general as I can’t recall a high-quality training study comparing the two methods. Until then, all we can do is speculate.

      At any rate, I hope this unit spreads in popularity as right now it feels awkward for many gymgoers to do hip thrusts in their gyms because they don’t have portable benches to maneuver; the benches are bolted to the ground. Therefore, members have to take barbells of of the bench presses to do hip thrusts which pisses off the regulars who want to bench.

      Okay, enough rambling. Thanks again.

  • Erin McComb says:

    LOVE this Bret. I’m gonna show this to the GM of my clubs. Epic. Such a great piece of equipment especially for people with bony hips. A million times better!

  • Maria says:

    Congrats Bret! This looks awesome! Hopefully it’ll be available in Australia someday soon…Best of luck!

  • Judith says:

    This looks great. It’s too bad that I’m in Canada though.

  • Leeanne says:

    Bret, I too am in Australia and would love one, why don’t you look at sourcing a manufacture in Australia ? thus saving money on shipping overseas but still controlling the purchasing etc. Just a thought 🙂

  • Hind says:

    WOOOW I’m officially in love with the machine and I need my gym to get one asap! Too bad it’s not going to be available internationally!

  • Oreste Lombardi says:

    I love it. I want it, but do not have $600 to spare so I looked in my garage and put one together with wood and anchor bolts to put the bands on. It weighs about 30lbs (14 KG). It is not as elegant as yours. I have tried it out with a band resistance. When I got through, I knew I had been somewhere. Works much better than body weight thrusts.

    • Oreste Lombardi says:

      P.S. I do not advise anyone to go my route and make your own hip thruster unless you have wood working skills and the right tools as it is all too easy to screw up. My wife is pleased since the budget only took a $65 hit from Home Depot. It took a day to put it together.

  • Ted says:

    UPS just delivered my hip thruster today. Phenomenal! Great quality. Got it for all hip thrusting but mainly to use with the bands so I can do high reps to failure without worrying where a barbell and a hundred so odd pounds will end up on that last failure rep. You created a must have piece of equipment and Sorinex built it right. Cheers

  • Gordon says:

    just a suggestion on the machine…why not make the portion where a person rests their shoulders pivot—then you wouldn’t have a corner digging into your shoulder. Also, the fixed pad encourages a person to arch their back on the way down, vs keeping it straight. I could also see more of a “hinged paddle ” that a person would lay their back against. This way, as they raise their hips, it the paddle should be felt by the person along their back, encouraging flat back position (against the length of the paddle vs arching up with the mid/lower back). Anyway, hope this works and you sell a bunch, I’m not seeing too many and using a barbell and bench is not convenient.

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