T Nation

Hip Thrusters Anyone?


#1

I was wondering if anyone else here is utilizing these. Once I added these to my training once per week, it was the quickest I've ever seen a muscle group (my ass) noticeably grow. I had best success with high volume (5x10) and I also mixed in the single-leg variation. As far as growth, I saw no advantage to single-leg; however, after a month or so with single leg variation, I noticed larger jumps in my strength on the bilateral version.

Are there any other success stories with hip thrusters here? To me, these have become a staple to my hamstring/glute development. I was hoping for some input from a more experienced bodybuilding perspective. Or perhaps you just want to insert a joke about how you were performing hip thrusters last night with my mom and experienced very rapid growth.

Either way, I'm open to the knowledge/entertainment.


#2

I tried them once got upto 225x5 and the bar hurt the fcuk out of my hips so I didnt do them since.I need to sack up and start doing them again.


#3

One of my favourite glutes/hips exercises... no wonder my ass is massive...


#4

Worked up from 135 to 375 in about a month. But I was also doing a lot of pull thrus and glute/ham raises. I can't feel my left ass cheek at all, and have issues with my left hip, so I did everything I could to activate. My ass didn't get bigger per se, it did get wiiiidddeee tho, and it fixed my APT until I stopped doing them.

edit: the hammies responded really well to all of the above.


#5

I hit about 405 on these for reps (15+) and I had to stop after my girlfriend's head went through the ceiling one night. So. No more doing these I guess.


#6

I do them, along with standing hip extensions (or leg pulls or whatever you call them) on the cable machine. Same as you, the effect was noticeable, much more so than squats, etc.


#7

Yep, I did those once or twice, but considering my glutes are my lower body strong point I ditched that exercise for log lunges.


#8

These really strain my lower back when done on a bench. A more low-back friendly version is to simply lay on the floor. I find this way hits the hammies more, but you can make them work the glutes just as much with a little bit of focus. The ROM is significantly less, but you can pile on the weight.

And instead of the using the padding that wraps round the bar, I use one of the square bits of foam that most gyms have laying around (I've never actually seen anyone use these for anything - they're about 2 inches thick. Lay it on your hip area, and roll the bar into position). Offers much more cushion than the meager bar pad.