Dr. Andrew Huberman

Let's say they were only going to do one movement.

or two movements for their glutes, and that's where they wanted more growth, what movements would you give them?

So holding dumbbells and stepping up onto a box.

OK, a couple of practical questions.

what is the most common mistake that you see people making when they do hip thrusts on the hip thrust machine or using a barbell over their pelvis in the gym?

I'm not talking about your clients.

I'm talking about when you go into a gym, because I go into a gym, you'll see typically it's women doing hip thrusts, sometimes men, but most often it's women, on a hip thrust machine or a barbell.

loaded up with the pad or the towel wrapped around the barbell and they're doing hip thrusts.

What's the most common mistake that you see and what is the solution to that mistake?

So you're not getting into that sort of reverse table pose.

I think of it as like in gymnastics, I think they called a crab pose where you put your hands behind you, your feet are flat on the ground.

and you make right angles with your knees and you make your shoulder extension.

Like a tabletop.

Like a tabletop, like reverse tabletop.

That's essentially what the hip thrust is, except you're not going to have your arms back that way.

So really hump the ceiling.

Really squeezing at the top.

I want to make sure that we return to one specific thing before I move on to questions about stubborn body parts in general and how to overcome stubborn body parts.

But the two relate.

So let's say somebody wants to improve their glute development.