Dr. Bret Contreras

We don't know yet because we haven't looked into range of motion on hip thrusts.

What we always said the first decade was people are loading up too heavy and you're not reaching full hip extension.

They're not reaching full hip extension.

Okay.

And the hip can go into hip hyperextension.

With bent knees, average is probably around 10 degrees.

With straight legs, you can get a little more hip hyperextension.

You can get about 20 degrees.

But there's a genetic, like an anatomy component to that.

Some people can get 40 degrees.

Some people can get zero.

They have trouble just reaching neutral.

But you can go higher than like straight a lot of times.

You can kind of almost be bowed up.

But it's important to make sure the hyperextension comes from the hip, not the lumbar spine.

So anyway, just think of it like this.

You do vertical movements to work the stretch position with the glutes.

These place the most torque, the most loading on the hip when you're deep down in the stretch.

Vertical movements like the squat.

the squat, the lunge, they really load up the stretch position.