Thrusting: Big Strong Glutes Without the Low Back

Is there a person alive who wishes for smaller, weaker glutes? If there is, we don’t want to meet them. Aside from looking great the practical benefits of having strong glutes is a leading indicator for a quality life without pain. Glutes that are activated means a low back that does less work, in the gym and in life. In an era where low back injuries are a modern health epidemic, a movement like the hip thrust that both saves the low back and develops is one that we’re excited to have the ability to now program.

The beauty of this movement is that it loads the hips, not the spine. While we will forever love the back squat and deadlift, the reality is their loading can make it prone to risk if performed improperly. With the hip thrust, the incidence of injury is almost non-existent. You can load up the weight and get pure glute and hamstring building while also extending the life of your low back prime.

A couple of points of performance to keep in mind as you perform these:

  • Make sure your bench is secured firmly against the squat rack.
  • Place your heels directly underneath your knees (notice Coach Ashley make this adjustment as she elevates).
  • Place the barbell across the meat of your upper quads and not the bony structure of the hips.
  • As you thrust upwards, think about keeping your lower back out of an arched position. Do by this by actively pulling your belly button to your hips.
  • Squeeze your glutes at the top and reach full hip extension.

Start slow and focus on making a solid mind-muscle connection. Learn to feel the glutes actively involved. As you develop that skill, load up those plates. Let’s see you thrusting a couple hundred pounds.

Time to grow some butts.