Elite Physique The New Science of Building a Better Body

Hip Thrust
The hip thrust, popularized by Bret Contreras, is a great way to build size and strength
of the glutes and hip extensors with minimal strain to the low back. You can perform
the exercise with your upper back resting on a bench if one is available. If not, you can
perform it with your upper back resting on the floor.
HOW TO DO IT
1. Place a thick, wide pad around the center of a barbell. Sit on the ground with
your legs straight under the barbell, upper back resting against a flat bench. Roll
the barbell toward your torso until it’s resting above the upper portion of your
pelvis, and then bend your knees to 90 degrees with your feet shoulder-width
apart. Lift your hips slightly to elevate your glutes off the ground (see figure a).
2. Push through your heels and extend your hips until they reach full lockout while
keeping your chin tucked (see figure b).
3. Slowly reverse the motion and repeat.
POSTERIOR CHAIN
a
b
ADVANTAGE
The hip thrust lets you use a heavy load to train the hip extensors without the low back
strain of a deadlift or squat.
COACHING CUES
• Use a load that allows full hip extension, where maximum glute activation occurs.
• Keep the chin tucked throughout the movement and the eyes focused on the
hips to increase neural drive.
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