Not only that, but introducing a new stimuli such as this movement will also shock the muscles and help benefit muscle gains. Saturday-Sunday 7 AM 5 PM. This ensures that I am working my glutes in more than one way in order to get the best results. within ONE HOUR of posting photos. Once youve set your back on the bench just underneath your shoulder blades, chin is tucked, ribs are down, and foot placement is set to your liking, drive through your heels, SQUEEZING your glutes as you come up until you hit full hip extension. Beginners should start by doing 3 sets of 15 reps with pristine form. This subreddit is specifically oriented to those following the programs set out in the book Strong Curves by Bret Contreras and Kellie Davis. As you go back down, control the weight until your shins are vertical.

There should not be any arch. (7, to be exact).

Using the same form as the dumbbell hip thrust, lift one leg off the ground and complete the same movement. My best suggestion for chain is look for a local hardware store that will cut it to lengths for you. Get a bar, then get 2 lengths of chain (don't use rope had to repair my dumbbells with epoxy), get 2 ways of locking the chains such as carabineers. ._3Qx5bBCG_O8wVZee9J-KyJ{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:16px;padding-top:16px}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN{margin:0;padding:0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;-ms-flex-align:center;align-items:center;margin:8px 0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ.QgBK4ECuqpeR2umRjYcP2{opacity:.4}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label{font-size:12px;font-weight:500;line-height:16px;display:-ms-flexbox;display:flex;-ms-flex-align:center;align-items:center}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label svg{fill:currentColor;height:20px;margin-right:4px;width:20px;-ms-flex:0 0 auto;flex:0 0 auto}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_{-ms-flex-pack:justify;justify-content:space-between}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_ svg{display:inline-block;height:12px;width:12px}._2b2iJtPCDQ6eKanYDf3Jho{-ms-flex:0 0 auto;flex:0 0 auto}._4OtOUaGIjjp2cNJMUxme_{padding:0 12px}._1ra1vBLrjtHjhYDZ_gOy8F{font-family:Noto Sans,Arial,sans-serif;font-size:12px;letter-spacing:unset;line-height:16px;text-transform:unset;--textColor:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColorShaded80);font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;color:var(--textColor);fill:var(--textColor);opacity:1}._1ra1vBLrjtHjhYDZ_gOy8F._2UlgIO1LIFVpT30ItAtPfb{--textColor:var(--newRedditTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newRedditTheme-widgetColors-sidebarWidgetTextColorShaded80)}._1ra1vBLrjtHjhYDZ_gOy8F:active,._1ra1vBLrjtHjhYDZ_gOy8F:hover{color:var(--textColorHover);fill:var(--textColorHover)}._1ra1vBLrjtHjhYDZ_gOy8F:disabled,._1ra1vBLrjtHjhYDZ_gOy8F[data-disabled],._1ra1vBLrjtHjhYDZ_gOy8F[disabled]{opacity:.5;cursor:not-allowed}._3a4fkgD25f5G-b0Y8wVIBe{margin-right:8px} Reply to your post with a top-level comment featuring your routine and other relevant changes (diet, sport, etc.) History has shown that r/StrongCurves users strongly prefer unambiguous, clear photos. Get a bootysprout. It is a very large compound movement and IMO, one of the best to build larger glutes. If you feel your quadriceps (top of your thighs) taking on a lot of the work, try playing with your foot placement. The dumbbell hip thrust can help reduce the overall risk of injury. I didnt pick them, bought them for my husband.

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It will feel tight at the bottom of the movement, but thats normal. ._1aTW4bdYQHgSZJe7BF2-XV{display:-ms-grid;display:grid;-ms-grid-columns:auto auto 42px;grid-template-columns:auto auto 42px;column-gap:12px}._3b9utyKN3e_kzVZ5ngPqAu,._21RLQh5PvUhC6vOKoFeHUP{font-size:16px;font-weight:500;line-height:20px}._21RLQh5PvUhC6vOKoFeHUP:before{content:"";margin-right:4px;color:#46d160}._22W-auD0n8kTKDVe0vWuyK,._244EzVTQLL3kMNnB03VmxK{display:inline-block;word-break:break-word}._22W-auD0n8kTKDVe0vWuyK{font-weight:500}._22W-auD0n8kTKDVe0vWuyK,._244EzVTQLL3kMNnB03VmxK{font-size:12px;line-height:16px}._244EzVTQLL3kMNnB03VmxK{font-weight:400;color:var(--newCommunityTheme-metaText)}._2xkErp6B3LSS13jtzdNJzO{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin-top:13px;margin-bottom:2px}._2xkErp6B3LSS13jtzdNJzO ._22W-auD0n8kTKDVe0vWuyK{font-size:12px;font-weight:400;line-height:16px;margin-right:4px;margin-left:4px;color:var(--newCommunityTheme-actionIcon)}._2xkErp6B3LSS13jtzdNJzO .je4sRPuSI6UPjZt_xGz8y{border-radius:4px;box-sizing:border-box;height:21px;width:21px}._2xkErp6B3LSS13jtzdNJzO .je4sRPuSI6UPjZt_xGz8y:nth-child(2),._2xkErp6B3LSS13jtzdNJzO .je4sRPuSI6UPjZt_xGz8y:nth-child(3){margin-left:-9px} This is because with strong glutes, you will not feel as much pressure on your lower back or hips and your overall lower body will be strengthened. These are done just as described above. This fosters strong conversation and helps others grow (their minds and their bodies). .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)}

How do you keep it stable and safe? .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{vertical-align:middle}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} With that said, I perform all variations of hip thrusts and at various rep ranges and tempos. Placing the feet too far forward is a very common mistake with beginner lifters. And for some of you, youve used and love the Hip Thruster.

._5gAwSCo7K8G413IoE78Ml{color:var(--newCommunityTheme-bodyText);-ms-flex:1 1 100%;flex:1 1 100%;width:100%}._2ghjBMFIsORwdO3oh2Kq6g{-ms-flex:0 0;flex:0 0}._1zTJo0Ndih4fp__5DjbClN{display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row} I keep my finger tips on the dumbbell to make sure it stays put. For others, high rep-hip banded hip thrusts are hardest. a)To set up, you will need a bench or some surface to elevate yourself to position against just beneath your shoulder blades when you are sitting down. It focuses on your hamstring activation as well as hip flexion. If you take the time to learn the dumbbell hip thrust, you will quickly see results! I love working out at home, and don't want to invest in plates and a big barbell for this one exercise. Cross the resistance band over your hips, making sure it is securely wrapped around the pegs. The Area 51 Shop is made up of various health and wellness products that have gone through an extensive Alien approval process that deems it worthy for the Alien InvasionRead More, 2022 Anabolic Aliens | Site by Netgains, Alien Shaker bottles $5 off Discount Code: Shaker5, Health Benefits of Gensing Root & More | Anabolic Aliens. For advanced lifters, try adding a dumbbell to add extra tension. Since were all built a little differently (short, tall, long legs, short legs, long torso, etc) there are times when an intervention (such as an airex pad) may be used to allow you to get into the proper position on the Hip Thruster. The big thing I tell my clients is that you have to figure out what you like best and what you feel most. The cable glute kickback is a great isolation exercise as it engages only your glutes. It will also help increase your power, endurance and overall form in other movements of the sport. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{margin-top:12px}._136QdRzXkGKNtSQ-h1fUru{display:-ms-flexbox;display:flex;margin:8px 0;width:100%}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;-ms-flex-pack:justify;justify-content:space-between;-ms-flex-align:center;align-items:center}.r51dfG6q3N-4exmkjHQg_,._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex}._2BnLYNBALzjH6p_ollJ-RF{margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._2nxyf8XcTi2UZsUInEAcPs._2nxyf8XcTi2UZsUInEAcPs{color:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColor)} Please read and abide by our community rules. Pause reps can be performed with any of the above or below mentioned hip thrust variations. From here, youll lower back down and repeat. When you do this, you are engaging primarily your hamstrings with very little glute engagement. The Hip Thruster is a piece of equipment developed by Dr. Bret Contreras that allows you to perform glute bridges (a.k.a hip extensions) in the most optimal way in order to train, strengthen, build, and condition your glutes.

a) Draw your knees in and extend your hips up so that your knees are at a 90 degree angle.

For some of you, youve seen the Hip Thruster being used and either thought what does that even do? With your chin tucked and ribs down, youll prevent yourself from being able to overextend, which can cause back pain. Do you like those BowFlex adjustable dumbbells? ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} @keyframes ibDwUVR1CAykturOgqOS5{0%{transform:rotate(0deg)}to{transform:rotate(1turn)}}._3LwT7hgGcSjmJ7ng7drAuq{--sizePx:0;font-size:4px;position:relative;text-indent:-9999em;border-radius:50%;border:4px solid var(--newCommunityTheme-bodyTextAlpha20);border-left-color:var(--newCommunityTheme-body);transform:translateZ(0);animation:ibDwUVR1CAykturOgqOS5 1.1s linear infinite}._3LwT7hgGcSjmJ7ng7drAuq,._3LwT7hgGcSjmJ7ng7drAuq:after{width:var(--sizePx);height:var(--sizePx)}._3LwT7hgGcSjmJ7ng7drAuq:after{border-radius:50%}._3LwT7hgGcSjmJ7ng7drAuq._2qr28EeyPvBWAsPKl-KuWN{margin:0 auto} This can lead to serious injury and also create less tension onto the glutes. Incorporating the dumbbell hip thrust or its variations can help boost your athletic performance. This forces you to push your knees out against resistance, which will engage your glutes. b)Engage your core, tuck your chin in and look forward. However, you will not engage your glutes if you do not go all the way down. The dumbbell hip thrust primarily works your hamstrings, glutes and your adductors. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}.icon._1LLqoNXrOsaIkMtOuTBmO5{height:20px;vertical-align:middle;padding-right:8px}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} I also like to do a single pause rep at the end of any hip thrust variation that may last anywhere from 3-15 seconds. The dumbbell hip thrust also activates other muscle groups, including your core muscles and lower back. Also seconding as this is what I do. Whether youre training for a sport (and yes endurance athletes, this exercise will improve your performance too!) Therefore, you should keep your feet in a manner that when you extend, it should make a 90 degree angle.

Set up in your start position and then begin. I use the same exact dumbbells for my hip thrusts and place it horizontally across me, like from hip bone to hip bone. It is best to practice all rep ranges, but depending on your goal, some rep ranges are better than others. ._2Gt13AX94UlLxkluAMsZqP{background-position:50%;background-repeat:no-repeat;background-size:contain;position:relative;display:inline-block} If you are looking to go heavier, then this one's for you. Once youve mastered that, you can begin adding weight, resistance bands, additional reps or tempo adjustments. barbell deadlift heavy leg hip single thrust fitness exercises moves building workouts exercise muscleandfitness It may seem silly to spend a large amount of money for one exercise but you can use a barbell for so much more. Just make sure to attach them where you would plates on the bar. Today I found a gadget that lets you convert dumbbells to kettlebellssurely, someone has invented something to attach dumbbells to a bar for this, alas Google and Amazon searches have let me down. Foot placements varies person to person. Like I did two 20 lbs dumbbells stacked yesterday. This blog is all about the popular glute exercise, the hip thrust! This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves or any other glute program by Bret Contreras & Kellie Davis. Press question mark to learn the rest of the keyboard shortcuts. ._1LHxa-yaHJwrPK8kuyv_Y4{width:100%}._1LHxa-yaHJwrPK8kuyv_Y4:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._1LHxa-yaHJwrPK8kuyv_Y4 ._31L3r0EWsU0weoMZvEJcUA,._1LHxa-yaHJwrPK8kuyv_Y4:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._1LHxa-yaHJwrPK8kuyv_Y4 ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} For some people, heavy hip thrusts are the hardest variation. I noticed a different brand of adjustable weights on Amazon that includes a barbell option. If you've submitted a progress photo, please closely follow these three steps for best results: Flag your post NSFW._3K2ydhts9_ES4s9UpcXqBi{display:block;padding:0 16px;width:100%} Once you lift the weight up, avoid hyper extending the lower back. You can also place a small resistance band around your knees. glute thrust deadlift dolore manubri corporeo healthline The barbell hip thrust is the next progression to try once you have mastered the bodyweight hip thrust. The Hip Thrusters design allows your to elevate your upper back, plant your feet without slipping, and provides the proper bench height to ensure that youre able to extend into the ideal position for glute contraction. You can perform these as fast reps (do them as quickly as you can), at a normal rep pace, or by doing pause reps (details below). (In other words, it makes it harder and burns more.). kneeling thrust banded spanier ian muscleandfitness This form of thrusting also allows you to add more weight to the barbell. If its just two I stack them on my hips so Im only in contact with the first one. As you can see, the Hip Thruster gives you the ability to really increase the intensity of your glute training. This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success! Please contact the moderators of this subreddit if you have any questions or concerns. Personally, the Dumbbell + Hip Banded + Pause Rep hip thrusts are the biggest bang for my buck. Keep your arms at your sides and make fists, or if youre using a dumbbell or barbell, hold onto the weight. This is very important whether you are an athlete or an average gym-goer. and see what you like best. Unsurprisingly, the dumbbell hip thrust works the glutes the most. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.4069f7c779e7e53d0bd8_.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} ._1sDtEhccxFpHDn2RUhxmSq{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap}._1d4NeAxWOiy0JPz7aXRI64{color:var(--newCommunityTheme-metaText)}.icon._3tMM22A0evCEmrIk-8z4zO{margin:-2px 8px 0 0} When that becomes easy, you can either increase the weight or increase the pause time to 5 seconds per rep. Here are some starting points, but over time, youll find the best foot placement for you that gives you the greatest glute contraction. If you enjoyed the dumbbell hip thrust, check out these alternative leg and glute exercises to improve your lower body training and glute development. The gute bridge is a challenging and interesting exercise as it engages the glutes while also activating your quadriceps muscle. Roll the barbell up onto the bumper plates and over your hips. Many lifters will avoid going full range in order to lift heavier. At the top of the movement, your torso should be flat, knees at a 90 degree angle, and a good contraction in your glutes! As you extend your hips at the top, roll the dumbbell slightly forward to move it off of your hip bones. Heavy rep ranges are best for strength, medium rep ranges are best for hypertrophy, and high rep ranges are best for conditioning and endurance.