Are hip thrusts the most overrated lift for glutes?
>tedious to set up
>requires a lot of space
>requires multiple pieces of equipment and a lot of plates
>work the glutes through a partial range of motion
>time and energy could be devoted to more productive lifts
Is there an actual case for doing this lift or is it all just marketing? As it stands, Bret Contreras and people adjacent to him are the only people pushing the idea that this is the ultimate glute builder. The only apparent merit is that it's the only movement pattern that loads the glutes directly.
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BSS is better
>takes glutes through more ROM
>loads the abductors and deep hip rotators
>lengthened biased movement, not shortened biased like hip thrusts
>don't need as much weight
>builds your quads and adductors as well as the glutes
If you don't feel your glutes on them just modify the movement to be more glute biased, as long as the glutes are the limiting factor in the movement it counts as a glute exercise
I keep fricking up my knees on BSS though, feels like you get even less ROM than with HT, they're boring and annoying to do high volume with.
>I keep fricking up my knees on BSS though
Have you tried adjusting your setup? Maybe go for a more hip dominant variation
>feels like you get even less ROM than with HT
Not really, most hip thrust setups only give you 90 deg of hip flexion/extension, while bulgarian split squats can go up to 135 deg or more. The main thing is the difference in strength curve though, which applies regardless of the variation
>they're boring and annoying to do high volume with.
3 sets is enough, you get so much stimulus from each set that doing more will just give you ridiculous DOMS for like 5 days lol
Bulgarian split squat???
If thats the case just adjust your form or lighten the load and practice the form and rom. You may have to move your foot out further.
I see this is here so yeah pretty much what this guy says is fine.
I use it as a starter for my quads and always end up with a great pump on my glutes and hamstrings.
I do either 35 for high reps and just live in hell for 3 sets, or two 40-45’s for lower reps. The gains have been ridiculous, like steel mountains on both sides my guy.
https://pubmed.ncbi.nlm.nih.gov/31975359/
>Both groups significantly increased hip extensors MT and HT 1RM; however, the improvements in BS group were higher than in HT group on quadriceps femoris (12.2% for BS and 2% for HT, P<0.001) and gluteus maximus MT (9.4% for BS and 3.7% for HT, P=0.001) and BS 1 RM (35.9% for BS and 4.3% for HT, P<0.001)
meme exercise. Contreras is a fricking grifter. i doubt he is ignorant enough to not know that exercising at long muscle lengths are best for hypertrophy.
Contreras claims that the glutes should be worked from both the lengthened and shortened positions, but if the lengthened is covered by traditional lower body movements, wouldn't glute bridge still be superior?
I feel like a quad pressing lift, or two, (squat, hack squat, leg press, etc) and a hip hinge like RDL are enough glute work for most people, & if they're not enough, then you'd add another lift like hip thrusts maybe. But like other anons have said, it's a short biased movement and you'll get more hypertrophy with lengthened biased movements like Bulgarian split squats anyway.
There probably exist machines out there for hip thrusts which both allow for a fuller ROM & are lengthened biased & assuming quad presses & hip hinges aren't enough for your glutes, these would be absolutely terrific. Give quad presses & hip hinging a proper go before adding glute isolation because you may not need it.
Just RDL your way to a huge ass. Make sure to start on a rack so you can do the negative first.
why do I need to do the negative first? I've always started from the floor
Because that's the correct way to do RDL. You start in the positive and then lower the weight to first get the stretch in the hamstrings. Then you pull the weight up with your glutes and that completes the rep.
If you're touching the floor at any time you're not doing RDL or, having to lift the weight into position, you're decreasing the weight you can use and number of reps you can do for RDL making the exercise less intense. It's much like if you were to start your OHP by lifting the bar off the floor. You're subtracting from your OHP reps or forcing yourself to use a lighter weight.
The hip thrust, or "pussy raise", is a meme exercise done by women who believe it makes them better at sex. Much like hip adductor/abductor machine it has no place in the routine of a man.
>Much like hip adductor/abductor machine it has no place in the routine of a man.
These are actually good though tf, especially the adductor machine since adductor isolation is extremely useful because the adductors are a gigantic muscle group
>adductor/abductor machine
You can do these instead
oops. Forgot pic
I'm going to have to try these, they look like a week's worth of DOMS
Honestly this just ends up being a gracilis exercise for me, don't really see the point when I can do weighted seated pancake good mornings instead. Need something with a bent knee for the other adductor muscles since anything with a straight leg just becomes all gracilis
While I do think that starting from the rack is better, starting from the floor isn't the end of the world either. I do RDLs off of a really big deficit, but because of my goofy setup I have to start from the floor, but it doesn't cause me any issues. The only real implication is that you might lose like one rep, and the first rep ends up being annoying because you have to wedge yourself into the right position against hamstring tension instead of being able to go through a negative that puts you into the right position automatically.
I assume that every guy that does these is gay
i did for the first time today
now im feeling self conscious