Strength / Weight Training

The benefits of hip thrusts??

I think glute development, my coach tried them with me when I was still a serious lifter.

But it didn't help my deadlift or squat.

I actually just see women do these...🤷‍♀️

Yeah, vast majority of hip thrusts are done by women at my gym too - we have a high % of female members in there so on some days it seems like everyone's doing them, not me though - my arse is big enough thank you & looks to me like the sort of motion that would elicit a giant fart of membership-cancelling proportions.

I'm back at the gym after a hiatus for most of last year - can only make it Tuesday/Thursday mornings now so started back with a general program that covered the basics in a 3x10 fashion just to keep decrepitude at bay, then started increasing the weight slightly but evertually hit a plateau...

I then went back to 5x5 & have added 10kg onto my bench in a few weeks - feels like i'm best suited to short bursts of higher intensity, will see how it progresses but will have to switch it up eventually as the Tue/Thurs routine is getting to be unsustainable using the same weights both days.

benefits of hip thrusts

Better seks

I did legs on Saturday and now I’m walking like a flamingo. It hurts so much

a giant fart of membership-cancelling proportions: ha!

That would be funny but no SBDs or awful loud farts, just terrible form and people not putting back weights. And stealing the bands!!! They keep losing them and having to order new ones.

Cycling is actually good for the butt shape, so I guess that's it sorted anyway ;)

Nothing like legs or abdomen delay muscle onset soreness.

Everything hurts :)

It seems to be a female thing. FB had loads of vids a while ago. I think I’ll avoid for the time being😁

Any suggestions for decent protein bars that I can buy in bulk?

I’ve a teenager in the house who we struggle to keep well fed.. his diet is excellent from about 4pm onwards but he often leaves the house without a decent breakfast.. I’m hoping to have a very convenient* option available to him as he grunts off to school.

*literally zero prep

PhD smart have some nice flavours and can be had on eBay in boxes for decent prices.

If bulk is a box of 20. See if you can sell a piece of fruit and a small portions of nuts with it to him as they are still processed food.

And some protein stuff gives a us case of the massive farts, so a test run with a few is never a bad idea... especially if he goes to school after!

Build your glutes - I'd favour single leg glute bridges and bulgarian split squats. But there is widespread use of weighted hip thrusts in sports conditioning

Thanks for the info.

bulk powders or myprotein.

Isolating the glutes is good for the posterior chain, both in terms of strength and neuromuscular conditioning (I've no problem with barbell glute bridge raises), and it highlights where you have been relying on hamstrings & overstressing the lower back in other lifts.

Having a chonky badonk is great for runners.

Day 3 of not being able to walk properly. I’m walking like Bambi at the moment.

A lot of protein bars tend to be lower calorie with fake carbs, which probably isn't necessary for him.
Protein flapjacks are pretty decent value and don't taste like dried protein shake.

Yeah - they all feature in my S&C workouts. I still had slight doms on Sundays long run after Fridays gym session

Lots of exercises that build the glutes that aren't weighted hip thrusts.

I think hip thrusts are popular with women as it allows for a disproportionately high amount of weight/load on the glutes without requiring as high upper body strength. Deadlift and squats require considerably more arms, shoulders.
Easier to set up for higher weights too.

If you were lifting for mainly aesthetic reasons and not performance, then slim upper body and comparatively juicy legs and butt is a popular look.

On the protein bar / supplement theme - home bargains have a huge selection where we are, cynical me thinks most of these things are made in a few factories so as long as the protein etc. % stacks up, it's all good right?

In todays gym news - was having a pleasant enough time until a guy walked onto the platform next to me smelling like absolute shit, wtf, it was absolutely eye watering (at a 15ft distance), I had to walk away in between sets, don't want to sound horrible but half the gym was looking around to see where it was coming from - who does that? In the 20 minutes it took me to finish up he did a few stretches & spent the rest on the phone while others are waiting around for a platform - FFFFUUUUUUUUUUUUUUU

Does anyone here use a Whoop band?

Thanks for that.

Lots of exercises that build the glutes that aren't weighted hip thrusts.

Absolutely there are. None that isolate the glutes so well, though.

For me, it's not so much about working the glute, but not working the hamstrings and / or lower back. As an accessory lift - I'm not sure I'd want to do it instead of squats, say.

I’ve got nothing against hip thrusts at all.
Just theorising why it’s so popular with Instagram models and female gym goers.

I’ve seen women hip thrusts 130kg plus, but not be able to do half that weight in squat/deadlift. Different muscle distribution also.

It’s to be build a big ass. That’s it.

Big asses are useful. Also fun to look at.

A lot of back, leg and knee issues are caused by weak or under active glutes.
Though I suppose disproportionately large glutes could also cause muscle imbalance and postural issues too.