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weightlosstips

Weight Loss Tips

March 29, 20243 min read

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Let me ask you something:

What are some of the must-do exercises you can think of right now?

Squat? Bench press? Deadlift? Perhaps even push-ups, Bulgarian split squats, and pull-ups?

Sure, all of these exercises are fantastic and beneficial. They build muscle mass, help us get stronger, and make us more functional.

But the hip thrust is another must-do exercise that doesn’t receive nearly as much attention as it should. Today, we’ll take an in-depth look at the movement, what makes it so great, and

how you can start doing it right away.

Let’s get to it.

What Is The Hip Thrust?

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The hip thrust is one of the best glute-building exercises out there. It’s designed to help you build strength, power, athleticism, and muscle mass by teaching proper hip extension. 

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Hip extension is vital for everyone because the hips play an integral role in our health and ability to move.

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The primary hip extensors - the glutes and hamstrings - are major muscle groups that produce a lot of force and assist in many movements, including the squat and deadlift.

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Hip extension is also vital for activities like running and jumping.

Strong hips and hip extensors are also vital for the proper alignment of the pelvis and spinal support.

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Thanks to its unique pattern, the hip thrust requires great glute engagement to perform each repetition.

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Doing it regularly improves your ability to extend your hips, which brings about tremendous benefits.

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What Makes Hip Thrusts So Fantastic?

There are plenty of activities that strengthen the hips, glutes, and hamstrings. So, what makes the hip thrust so unique?

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The most notable benefit is the fantastic overload potential. Many bodyweight exercises do an excellent job of training our glutes, but they typically lack an overloading potential.

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The hip thrust is different because you get to perform it with a barbell.

In doing so, you can load it up with as much weight as you can handle at the moment and slowly work on adding more.

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It’s not uncommon to eventually hip thrust well into the 300, 400, and even 500-pound range.

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By that point, you can bet that your glutes and hamstrings will be powerful and developed.

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Plus, back strength is not a limiting factor for the hip thrust, which means you can emphasize your glutes with a large load.

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Another significant benefit of the hip thrust is its safety profile. Sure, this is a heavy compound movement, and you need to be mindful of your technique.

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But, unlike movements like the deadlift, where the risk of error is high, hip thrusts are relatively straightforward, and there is little you can mess up, especially if you learn them with the help of a coach.

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How to Start Doing Hip Thrusts Today

The best way to get started with the hip thrust is to look at Bret Contreras.

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He is a true expert in exercise physiology and has spent many years learning the movement and teaching it to clients. 

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All you need to start with this movement is a gym bench and barbell. You can also load this movement with a band, a dumbbell, kettlebell, chain, or sandbag.

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If you don’t have any equipment, you can start with the bodyweight version and work on the technique.

Once you’re comfortable enough, you can start doing a single-leg hip thrust.


Once you're comfortable enough, you can start doing a simgle-leg hip thrust.

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Jack is extremely talented - and I highly recommend him if you’re looking for a personal trainer. He creates engaging work out plans, gears them all around recommendations and treatment plans from my Physio. Even when the motivation is low, he keeps you captivated. All around great guy! Go see him!

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I am not an athletic person by any means, but as a recreational runner, I had a goal of completing a marathon. I have also never had a personal trainer before, but I wanted to make sure that I would stay injury-free as I increased my running volume. Jack worked with me for my whole marathon training cycle, and I felt very safe and confident in his expertise. He pushed me to develop my strength and endurance in our sessions, while being very mindful of any weaknesses or pain/overwork of my body as my training progressed. He was also very encouraging and patient, and always made sure that I would perform the workouts correctly. I kept seeing improvements in my strength and fitness, and ultimately, I did complete my marathon comfortably and injury-free, and I do credit so much of that to the program that Jack had developed for me.

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Jack is a fantastic trainer!!! I've been training with Jack for three months. I can obviously feel myself getting stronger, fitter and healthier. Workout used to be a stressful thing for me, and I also had lower back pain. So it's difficult for me to exercise on a consistent basis. But after I started to train here, except for the weekly personal training, Jack also helps to plan the home gym workouts according to your requests, which frees me from overthinking what kind of workout I need to do. The fitness improvements also give me more motivation to keep going to the gym.

It's definitely a fun environment for people to get training. I feel more comfortable to train here than in huge gyms. You only need to focus on yourself.

Really appreciate it~ Highly recommended!

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I've been training with Jack weekly for several months now and have had nothing but a positive experience!

I had a lot of nervousness going into training in general as a queer/trans person recovering from top surgery, but Jack's program has been super affirming and helpful in rebuilding my strength from surgery. I started from basically level zero, and have seen measurable progress (and can do so many pushups now!). He's really good at pushing and motivating, as well as setting up an intuitive plan for outside of sessions. This is the first time in my adult life I've consistently worked out, and felt good doing it. That's so exciting!

The space is comfortable, easy to get to and has a shiny new cable/weight machine. Definitely recommend!

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