Hip Thrusts to Build Glutes

[drtbear1967]

What is your favorite exercise for building the glutes? Squats or hip thrusts?
-
Dr. @bretcontreras1 showed that hip thrusts (glute bridges, glute thrusts) activate the glutes MORE than squats. This is in both the upper and lower glutes. He also found that squats activate the quads more than the glutes.

Therefore, if you want to grow the glutes, I would recommend doing hip thrusts over squats!

 

[yellow snow]

I have heard people rave about this exercise, but at my gym only chicks do this exercise; there is a stigma that it is a chick move and looks pretty stupid................not that it doesn't work. I think my ass is big enough from the years of squats!!

 

[drtbear1967]

I know people that will not do drag curls because of the way you look when you do them... hell they work, so do them.

 

[LeatherHead]

I know people that will not do drag curls because of the way you look when you do them... hell they work, so do them.

By drag curls, do you mean where you lay on your back with your heels on the slippery disks, then slide your feet up to your ass? My old coach had me try those a few times, and I'm not going to lie, they smoked my bags. I could do like 2 of them, then I was out of gas.

 

[drtbear1967]

LMAO no sir but they would be fun to watch. Drag Curls is when you stand up and drag a straight bar up your stomach, while squeezing your biceps at the top. You pull your elbows up and never move your wrist.

 

[Maj7900]

I do the ol’ crock to the air move. Just at home....when nobody is looking. I’m self conscious....even me alone


Team MeccaGear!

 

[LeatherHead]

LMAO no sir but they would be fun to watch. Drag Curls is when you stand up and drag a straight bar up your stomach, while squeezing your biceps at the top. You pull your elbows up and never move your wrist.

Oh, I see. Well, those sound much more pleasant than doing what I was talking about. LOL

 

[drew]

These are in my workouts from time to time. Use and Olympic bar and some weight to look not so wimpy.. If you're someone who cares what others think.
I have a hard time not using my lower back on this exercise so I have to go slow and light

I find the leg bridges work alot better...I feel it more in hams and glutes. Hopefully I can get better with the thrusters in the future. Takes some practice.

As for drag curls....great for a couple more reps after hitting failure with standing curls. I like to do giant sets without dropping dbs. Spider curls into standing db curl into drag curls. Domt hit failure once...when you can hit it 3 times

 

[chihuahua]

What is your favorite exercise for building the glutes? Squats or hip thrusts?
-
Dr. @bretcontreras1 showed that hip thrusts (glute bridges, glute thrusts) activate the glutes MORE than squats. This is in both the upper and lower glutes. He also found that squats activate the quads more than the glutes.

Therefore, if you want to grow the glutes, I would recommend doing hip thrusts over squats!

I personally do not do them, but I do enjoy watching the honeys at my gym doing them..