Anything less and they don’t feel as much tension development in their glutes. From personal experience, most of my clients do best when they keep the reps at 5 or above with the barbell. There are all sorts of effective hip thrusting variations, and there are all sorts of effective set and rep schemes for the hip thrust.
Please watch the video below to better understand what I’m talking about: Instead, most lifters will hit a pseudo lockout that only reaches around 80% of the way up, with their backs overly arched (hyperextended) and the tension shifted away from the glutes and onto other muscles such as erector spinae, hamstrings, and quads. The problem is, hardly anyone actually does them this way. When done this way, a max hip thrust is perfectly fine.
#A deeper look into set and rep schemes full
This occurs when you lift the heaviest weight possible that allows you to 1) keep the spine in neutral, 2) achieve full hip extension, and 3) hold the lockout for a second using the glutes as the primary driver. There is indeed a 1RM that allows you to still feel the glutes, so don’t think that you can never, ever max out on hip thrusts. Sure, it’s good for bragging points, but the purpose of hip thrusting is to build glutes. You’re not going to go home with any award or trophy for setting a hip thrust 1RM record. There is no 1RM hip thrusting championship. If You Don’t Feel Massive Levels of Tension or Metabolic Stress in the Glutes, then What’s the Point?
In this article I want to discuss what I believe to be the most important aspects of hip thrusting. It goes without saying that I’ve seen all types of hip thrusts – the good, the bad, and the ugly.
Over 8 years ago I started hip thrusting and prescribing hip thrusts to clients (click HERE to read about the Evolution of the Hip Thrust and see over a hundred variations).
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