The stiff leg deadlift is very similar to the Romanian deadlift. If you've submitted a progress photo, please closely follow these three steps for best results: Flag your post NSFW._3K2ydhts9_ES4s9UpcXqBi{display:block;padding:0 16px;width:100%} To perform this variation, place a small resistance band either just below or just above your knees (personal preference, but i prefer above the knees). Situate your upper back on the pad of the Hip Thruster so that it is just underneath your shoulder blades. ._2Gt13AX94UlLxkluAMsZqP{background-position:50%;background-repeat:no-repeat;background-size:contain;position:relative;display:inline-block} Using the same form as the dumbbell hip thrust, lift one leg off the ground and complete the same movement. ! OR you wanted to try it, but you werent sure how. Some of my favorites include: As you find your form and become stronger, you can play around with these combinations as well as tempo changes (pause reps, fast reps, super slow reps, etc.) The gute bridge is a challenging and interesting exercise as it engages the glutes while also activating your quadriceps muscle. Best to err on the side of caution. b) Now, reverse the motion as you return to the starting position and squeeze your glutes. Not to mention you can also use the plates separately for soooooo many different movements. You can do it! If you want to focus on your form, then give this one a try! Furthermore, this exercise also works the hamstrings which is comprised of three muscles in the back of your leg: semitendinosus, semimembranosus and biceps femoris. .Rd5g7JmL4Fdk-aZi1-U_V{transition:all .1s linear 0s}._2TMXtA984ePtHXMkOpHNQm{font-size:16px;font-weight:500;line-height:20px;margin-bottom:4px}.CneW1mCG4WJXxJbZl5tzH{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._11ARF4IQO4h3HeKPpPg0xb{transition:all .1s linear 0s;display:none;fill:var(--newCommunityTheme-button);height:16px;width:16px;vertical-align:middle;margin-bottom:2px;margin-left:4px;cursor:pointer}._1I3N-uBrbZH-ywcmCnwv_B:hover ._11ARF4IQO4h3HeKPpPg0xb{display:inline-block}._2IvhQwkgv_7K0Q3R0695Cs{border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._2IvhQwkgv_7K0Q3R0695Cs:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B{transition:all .1s linear 0s;border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._1I3N-uBrbZH-ywcmCnwv_B:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B.IeceazVNz_gGZfKXub0ak,._1I3N-uBrbZH-ywcmCnwv_B:hover{border:1px solid var(--newCommunityTheme-button)}._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk{margin-top:25px;left:-9px}._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:focus-within,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:hover{transition:all .1s linear 0s;border:none;padding:8px 8px 0}._25yWxLGH4C6j26OKFx8kD5{display:inline}._2YsVWIEj0doZMxreeY6iDG{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-metaText);display:-ms-flexbox;display:flex;padding:4px 6px}._1hFCAcL4_gkyWN0KM96zgg{color:var(--newCommunityTheme-button);margin-right:8px;margin-left:auto;color:var(--newCommunityTheme-errorText)}._1hFCAcL4_gkyWN0KM96zgg,._1dF0IdghIrnqkJiUxfswxd{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._1dF0IdghIrnqkJiUxfswxd{color:var(--newCommunityTheme-button)}._3VGrhUu842I3acqBMCoSAq{font-weight:700;color:#ff4500;text-transform:uppercase;margin-right:4px}._3VGrhUu842I3acqBMCoSAq,.edyFgPHILhf5OLH2vk-tk{font-size:12px;line-height:16px}.edyFgPHILhf5OLH2vk-tk{font-weight:400;-ms-flex-preferred-size:100%;flex-basis:100%;margin-bottom:4px;color:var(--newCommunityTheme-metaText)}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX{margin-top:6px}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._3MAHaXXXXi9Xrmc_oMPTdP{margin-top:4px} .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{vertical-align:middle}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} For advanced lifters, try adding a dumbbell to add extra tension. At the top of the movement, your torso should be flat, knees at a 90 degree angle, and a good contraction in your glutes! You may want to consider investing in a bar and plates. You can find our FAQ about the program here, but we recommend acquiring the book to get started. For exclusive recipes, workouts, discounts, opportunities, new product announcements - plus a few surprises! a) Draw your knees in and extend your hips up so that your knees are at a 90 degree angle. If you are looking to go heavier, then this one's for you. The barbell hip thrust is the next progression to try once you have mastered the bodyweight hip thrust. I noticed a different brand of adjustable weights on Amazon that includes a barbell option. @keyframes ibDwUVR1CAykturOgqOS5{0%{transform:rotate(0deg)}to{transform:rotate(1turn)}}._3LwT7hgGcSjmJ7ng7drAuq{--sizePx:0;font-size:4px;position:relative;text-indent:-9999em;border-radius:50%;border:4px solid var(--newCommunityTheme-bodyTextAlpha20);border-left-color:var(--newCommunityTheme-body);transform:translateZ(0);animation:ibDwUVR1CAykturOgqOS5 1.1s linear infinite}._3LwT7hgGcSjmJ7ng7drAuq,._3LwT7hgGcSjmJ7ng7drAuq:after{width:var(--sizePx);height:var(--sizePx)}._3LwT7hgGcSjmJ7ng7drAuq:after{border-radius:50%}._3LwT7hgGcSjmJ7ng7drAuq._2qr28EeyPvBWAsPKl-KuWN{margin:0 auto} The dumbbell hip thrust can help reduce the overall risk of injury. You can also place a small resistance band around your knees. Instead, keep your chin tucked in to avoid hyper extending and only extend until your back is neutral. To perform the dumbbell hip thrust, place the dumbbell on your hips. Strong glutes are important for sports performance (like sprinting and jumping), general back health (weak glutes are a leading cause of back pain), and the reason the majority of people do them: to have a nice, round backside. Okay now tell me how to convince my fianc to put a bar in our apartment lol, We have a second bedroom but we turned it into my office, well its our office but I spend more time in there. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} @keyframes _1tIZttmhLdrIGrB-6VvZcT{0%{opacity:0}to{opacity:1}}._3uK2I0hi3JFTKnMUFHD2Pd,.HQ2VJViRjokXpRbJzPvvc{--infoTextTooltip-overflow-left:0px;font-size:12px;font-weight:500;line-height:16px;padding:3px 9px;position:absolute;border-radius:4px;margin-top:-6px;background:#000;color:#fff;animation:_1tIZttmhLdrIGrB-6VvZcT .5s step-end;z-index:100;white-space:pre-wrap}._3uK2I0hi3JFTKnMUFHD2Pd:after,.HQ2VJViRjokXpRbJzPvvc:after{content:"";position:absolute;top:100%;left:calc(50% - 4px - var(--infoTextTooltip-overflow-left));width:0;height:0;border-top:3px solid #000;border-left:4px solid transparent;border-right:4px solid transparent}._3uK2I0hi3JFTKnMUFHD2Pd{margin-top:6px}._3uK2I0hi3JFTKnMUFHD2Pd:after{border-bottom:3px solid #000;border-top:none;bottom:100%;top:auto} Please read and abide by our community rules. All three rep ranges can and will yield hypertrophy (muscle growth), but depending on the person, the rate at which this happens may vary. The gluteal muscles are a group of three muscles: the gluteus maximus, the medium and the minimus. It will feel tight at the bottom of the movement, but thats normal. This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves or any other glute program by Bret Contreras & Kellie Davis. (7, to be exact). Press question mark to learn the rest of the keyboard shortcuts. Saturday-Sunday 7 AM 5 PM. Get a bar, then get 2 lengths of chain (don't use rope had to repair my dumbbells with epoxy), get 2 ways of locking the chains such as carabineers. How do you keep it stable and safe? Set up in your start position and then begin. The Pronated Pull Up: A Complete Guide | How To Build A Bigger Back! This ensures that I am working my glutes in more than one way in order to get the best results. Personally, the Dumbbell + Hip Banded + Pause Rep hip thrusts are the biggest bang for my buck. I got one of those little foam pads that you kneel on when gardening from the dollar store and use that underneath. If you are new to the dumbbell hip thrust, choose a light weight to begin and complete 3-4 sets of 10-15 reps. Cross the resistance band over your hips, making sure it is securely wrapped around the pegs. I keep my finger tips on the dumbbell to make sure it stays put. I'm shopping for some adjustable dumbbells now and want to make sure I get ones that last a long time. I just place the dumbbell where you would normally place a bar on your pelvis, put a pad under it to keep it from digging in and thrust away. If you enjoyed the dumbbell hip thrust, check out these alternative leg and glute exercises to improve your lower body training and glute development. ._5gAwSCo7K8G413IoE78Ml{color:var(--newCommunityTheme-bodyText);-ms-flex:1 1 100%;flex:1 1 100%;width:100%}._2ghjBMFIsORwdO3oh2Kq6g{-ms-flex:0 0;flex:0 0}._1zTJo0Ndih4fp__5DjbClN{display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row} ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle}

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This blog is all about the popular glute exercise, the hip thrust! For some of you, youve probably walked by the Hip Thruster in the gym a hundred times and wondered why the powers that be decided to put Santas sleigh in the middle of the gym. ._3Z6MIaeww5ZxzFqWHAEUxa{margin-top:8px}._3Z6MIaeww5ZxzFqWHAEUxa ._3EpRuHW1VpLFcj-lugsvP_{color:inherit}._3Z6MIaeww5ZxzFqWHAEUxa svg._31U86fGhtxsxdGmOUf3KOM{color:inherit;fill:inherit;padding-right:8px}._3Z6MIaeww5ZxzFqWHAEUxa ._2mk9m3mkUAeEGtGQLNCVsJ{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} To do these, youll pause at the top of the hip thrust and hold for any given amount of time. 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For further glute engagement, keep your toes slightly pointed out. ._3eoXtlBWKbkFYoOHUIcIgK{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;border:none;color:var(--newCommunityTheme-actionIcon);display:block;height:36px;padding:0 8px;outline:none}

Make sure it is secured or against a wall so that it doesnt move as you perform the movement. The Hip Thrusters design allows your to elevate your upper back, plant your feet without slipping, and provides the proper bench height to ensure that youre able to extend into the ideal position for glute contraction. a)To set up, you will need a bench or some surface to elevate yourself to position against just beneath your shoulder blades when you are sitting down. Just make sure to attach them where you would plates on the bar. Perform these reps in a shortened range of motion by going from your starting point to full hip extension. History has shown that r/StrongCurves users strongly prefer unambiguous, clear photos. If I were to research a product to meet MY needs, I might pick something different. Typical benches in the gym are too high and if theyre not bolted into the floor, are very prone to moving during this exercise. He has used them less times in 3 years than I have in the last week. c) Maintain tightness in your core at all times and repeat! It worksat least until youre ready for more than 50lbs.

.ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} Thanks for your submission to r/StrongCurves! For some people, heavy hip thrusts are the hardest variation. .c_dVyWK3BXRxSN3ULLJ_t{border-radius:4px 4px 0 0;height:34px;left:0;position:absolute;right:0;top:0}._1OQL3FCA9BfgI57ghHHgV3{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:start;justify-content:flex-start;margin-top:32px}._1OQL3FCA9BfgI57ghHHgV3 ._33jgwegeMTJ-FJaaHMeOjV{border-radius:9001px;height:32px;width:32px}._1OQL3FCA9BfgI57ghHHgV3 ._1wQQNkVR4qNpQCzA19X4B6{height:16px;margin-left:8px;width:200px}._39IvqNe6cqNVXcMFxFWFxx{display:-ms-flexbox;display:flex;margin:12px 0}._39IvqNe6cqNVXcMFxFWFxx ._29TSdL_ZMpyzfQ_bfdcBSc{-ms-flex:1;flex:1}._39IvqNe6cqNVXcMFxFWFxx .JEV9fXVlt_7DgH-zLepBH{height:18px;width:50px}._39IvqNe6cqNVXcMFxFWFxx ._3YCOmnWpGeRBW_Psd5WMPR{height:12px;margin-top:4px;width:60px}._2iO5zt81CSiYhWRF9WylyN{height:18px;margin-bottom:4px}._2iO5zt81CSiYhWRF9WylyN._2E9u5XvlGwlpnzki78vasG{width:230px}._2iO5zt81CSiYhWRF9WylyN.fDElwzn43eJToKzSCkejE{width:100%}._2iO5zt81CSiYhWRF9WylyN._2kNB7LAYYqYdyS85f8pqfi{width:250px}._2iO5zt81CSiYhWRF9WylyN._1XmngqAPKZO_1lDBwcQrR7{width:120px}._3XbVvl-zJDbcDeEdSgxV4_{border-radius:4px;height:32px;margin-top:16px;width:100%}._2hgXdc8jVQaXYAXvnqEyED{animation:_3XkHjK4wMgxtjzC1TvoXrb 1.5s ease infinite;background:linear-gradient(90deg,var(--newCommunityTheme-field),var(--newCommunityTheme-inactive),var(--newCommunityTheme-field));background-size:200%}._1KWSZXqSM_BLhBzkPyJFGR{background-color:var(--newCommunityTheme-widgetColors-sidebarWidgetBackgroundColor);border-radius:4px;padding:12px;position:relative;width:auto} With your chin tucked and ribs down, youll prevent yourself from being able to overextend, which can cause back pain. The movement is the same for all variations, with only slight differences that Ill discuss below. I love working out at home, and don't want to invest in plates and a big barbell for this one exercise. Heavy rep ranges are best for strength, medium rep ranges are best for hypertrophy, and high rep ranges are best for conditioning and endurance. Press J to jump to the feed. I recommend trying 3 second holds at the top of each rep for 8-10 reps. Im trying to picture this setup and Im imagining the dumbell being in danger of rolling/falling off at the peak of the movement. They work fine for me. Once you lift the weight up, avoid hyper extending the lower back.

Once youve set your back on the bench just underneath your shoulder blades, chin is tucked, ribs are down, and foot placement is set to your liking, drive through your heels, SQUEEZING your glutes as you come up until you hit full hip extension. ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} Today I found a gadget that lets you convert dumbbells to kettlebellssurely, someone has invented something to attach dumbbells to a bar for this, alas Google and Amazon searches have let me down. This is because with strong glutes, you will not feel as much pressure on your lower back or hips and your overall lower body will be strengthened. ._1QwShihKKlyRXyQSlqYaWW{height:16px;width:16px;vertical-align:bottom}._2X6EB3ZhEeXCh1eIVA64XM{margin-left:3px}._1jNPl3YUk6zbpLWdjaJT1r{font-size:12px;font-weight:500;line-height:16px;border-radius:2px;display:inline-block;margin-right:5px;overflow:hidden;text-overflow:ellipsis;vertical-align:text-bottom;white-space:pre;word-break:normal;padding:0 4px}._1jNPl3YUk6zbpLWdjaJT1r._39BEcWjOlYi1QGcJil6-yl{padding:0}._2hSecp_zkPm_s5ddV2htoj{font-size:12px;font-weight:500;line-height:16px;border-radius:2px;display:inline-block;margin-right:5px;overflow:hidden;text-overflow:ellipsis;vertical-align:text-bottom;white-space:pre;word-break:normal;margin-left:0;padding:0 4px}._2hSecp_zkPm_s5ddV2htoj._39BEcWjOlYi1QGcJil6-yl{padding:0}._1wzhGvvafQFOWAyA157okr{font-size:12px;font-weight:500;line-height:16px;border-radius:2px;margin-right:5px;overflow:hidden;text-overflow:ellipsis;vertical-align:text-bottom;white-space:pre;word-break:normal;box-sizing:border-box;line-height:14px;padding:0 4px}._3BPVpMSn5b1vb1yTQuqCRH,._1wzhGvvafQFOWAyA157okr{display:inline-block;height:16px}._3BPVpMSn5b1vb1yTQuqCRH{background-color:var(--newRedditTheme-body);border-radius:50%;margin-left:5px;text-align:center;width:16px}._2cvySYWkqJfynvXFOpNc5L{height:10px;width:10px}.aJrgrewN9C8x1Fusdx4hh{padding:2px 8px}._1wj6zoMi6hRP5YhJ8nXWXE{font-size:14px;padding:7px 12px}._2VqfzH0dZ9dIl3XWNxs42y{border-radius:20px}._2VqfzH0dZ9dIl3XWNxs42y:hover{opacity:.85}._2VqfzH0dZ9dIl3XWNxs42y:active{transform:scale(.95)}