Dr. Bret Contreras

It stays put.

It's scary to look at it.

You might think it looks dangerous or hard to pull off.

Also, no one starts with 405.

You start off with body weight.

You start off with a barbell.

lightweight and you you build up the tolerance to that pain over time it's the same as when you start doing like low bar squats or high bar squats it's it's like ah this hurts and then you if you have ever done zurcher things uh this hurts or front squats this hurts like hell hook grip and

Oh, that hurts like hell.

And then three weeks later, four weeks later, you're fine.

So the bar placement, though, does need to change depending on your hip anatomy.

But those are the two main things people do.

But there's a difference with what I recommend for men and women to build their glutes.

And with men, if you're worried about hip thrusts,

Learn how to do glute dominant 45 degree hypers.

That's an awesome glute exercise.

It's hip extension.

We call it the back extension.

It's hip extension.

And if you round the back, flare your feet out a little bit.

When you round the back, you're shutting the erectors off.