Here's your #tuesdaytrainertip from the famous Lisa Coleman! Looking for one of the best Glute exercises around? Look no further than the Hip Thrust! Program the Hip Thrust into your leg day and you'll be noticing a difference in no time. In this video, you see me setting up a Barbell with (2) 45lb plates. I simply sit down on the ground and roll the bar onto my pelvis (I recommend using a squat sponge on the bar for extra cushioning- when you get close to 300lbs the bar will hurt). The height of the bench is important as well. The recommended height is 16" but remember everyone is built differently and has different biomechanics. Some of my shorter clients have to use a step and risers to get proper Glute activation as the bench is too high. For me, this bench worked perfectly (I'm 5'8"). Next, I pull my shins backward and get settled under the bar. I then thrust my hips up and get my shoulders settled on the bench. Find your solid position first before thrusting. Form ALWAYS comes first. I then tuck my chin and gaze forward (not up toward the ceiling). I lower the bar almost to the floor and then move the weight upward using my glutes, not my lower back or hamstrings. At the top, I contract my glutes hard and push my hips slightly forward. At the top, your torso should be parallel to the ground with hips pushed through. Repeat for desired reps. I usually have clients perform 4 sets of 8-12 reps. For more background and details on this move, feel free to visit my website, where I nerd out about the Hip Thrust!
Always feel free to grab me at the gym if you need help with form.