HIP THRUST | How to Set Up + Form

hey guys today I'm going to take you step by step on how to set up for a barble head dress and how to properly perform the exercise if you haven't already make sure to subscribe to my channel and tap the notification Bell so you never miss a video with me let's get started all right so if you didn't already know the hip thrust is a glute dominant exercise great for well growing the glutes doing the hip thrust with a bar can seem really intimidating so you can start with a Smith machine or with pre- rated barbells but do not be afraid to step outside your comfort zone and try barbell ones because the only way to get better is to practice I'm going to begin setting up for the barble hip dress bying everything we need starting with a bench I'm going to adjust the bench so it's laying completely flat then I'm going to grab some foam padding which I'll use later to place under the barbell next I'll add some weight to the barbell the barell is a silver bar here the plates which are the large circular black things I'm holding will go on either end of the barell the bar itself is 45 lb I'm also using clamps on the outside of the plates to secure them into plates also if you're unfamiliar with how to use any of the gy equipment I have here please make sure to check out my how to use gy equipment video that I've Linked In the description box below from here I'll grab the barbell and place it on the floor SL platform I then sit on the floor my back to the bench and roll a barbell towards me with the blue form padding underneath the barbell the foam helps to protect my hips from getting hurt by the weight and pressure of the barbell if you don't have a foam cushion like the one that I have here you can always use a yoga mat or squat bar cushion a link a few Below in the description box once the barbell is as close to me as the foam cushion will allow I'll bring my knees up and feet towards me your feet should be about shoulder width apart and the bench should be positioned right under your shoulder blades as you get ready to go into the thrusting movement inhale contract your core and squeeze your glutes as you squeeze your glutes this will force your hips up towards the ceiling into the thrusting motion once you reach the top and you can't possibly squeeze your glutes anymore exhale and bring your hips back to starting position inhale exhale inhale exhale inhaling and Contracting your core as you go into the thrusting motion helps to keep your back straight and spine neutral alleviating the potential for back pain you'll also notice that my chin stays down the entire time and my face is always forward looking at my own reflection in the mirror the whole time doing this helps to make sure that you're not overarching your back and putting unnecessary pressure on your back the bench behind me is not necessarily there for you to push off of but simply to offer support the power of the hip thrust should come slowly from Contracting your glutes not from pushing off of the bench you'll also want to make sure that where your quads and shin me at the knee comes to a 90° angle this helps to maximize glue activation otherwise if your feet are too far forward you'll end up engaging your hamstrings and if your feet are too far back you'll end up engaging your quads and since this is a glute Focus workout we want to make sure that we're engaging the glutes as much as possible also my hands are placed on top of the Barb simply to keep it in place so it doesn't move around from side to side your arms should not be help helping to lift the barble up the hip thrust can be a little difficult and awkward to do but always make sure that you're always in control of your movements as you can see here my feet are too far forward engaging my hamstrings instead of my glutes and I'm using the bench to push off of and perform the thrust instead of Contracting my glutes making the motion look erratic and uncontrolled another thing you'll want to avoid is arching your back too much as you can see here that I'm doing I'm looking up at this ceiling the whole time causing my back and spine to be bent awkwardly and placing unnecessary strain on them this is why it's important to contract your core as you go into the thrust because it helps keep your back and spine neutral all right so I know that was a lot of steps let's go over everything one more time just to recap Once we've set up for the exercise we want to sit so that the bottom of our shoulder blades are right on top of the bench then we'll place the foam padding between our hips in the barble we'll roll the barble as close to our bodies as we can bring our feet towards our body positioning them about shoulder width apart as we get ready to perform the hip thrust we inhale Contracting our core squeeze our glutes and bring our hips towards the ceiling and exhaling and releasing the tension as we come down our knees come to a 90° angle we're using the bench as support not as lovers to push off of eyes are looking straight ahead always keep on breathing and Contracting the glutes as hard as you can [Music] [Music] [Music] I hope that this video is helpful for you keep in mind that a movement such as a hip does take a little bit of time to get down so just keep on practicing and you will Master it in no time if you haven't already don't forget to like this video subscribe to my channel like me on Facebook and follow me on Instagram I will see you all again next week