Dr. Bret Contreras

And then you're using your glutes to pull you up.

It's an awesome hip extension exercise.

So add that in or hip thrusts.

And then if you're comfortable doing seated hip erections, you're going to see results just from that alone.

You don't have to pay attention to all this stuff we've talked about in this podcast.

Just do a simple thing of adding in

hip thrust or you can do glute bridges off the smith machine those are kind of easy to set a bench down um and glue bridges or hip thrusts we'll put a link to i saw a clip that you've posted that made it really clear how the smith machine can be useful especially you get angles that might be more difficult to get with the classic hip thruster approach and then 45 rehypers add one of those in twice a week it to your leg day if you train legs once a week

start training legs twice a week and you know do a do a compound movement or a multi-joint movement for the the the quads the hamstrings and the glutes and you'll be you'll be able to recover just fine and that will help you grow your glutes but also use train the glutes from different vectors i'm telling you i can say this with so much confidence um when you start doing hip thrust correctly and really feeling that squeeze if you've never done it before good things start happening in the body

It's just we should be strong at end range hip extension.

And if you look at the glutes on anatomy chart, it's kind of the keystone.

It's like the keystone muscles that tie everything together.

A lot of good things happen when you do that.

And then just resist.

You said one of the main errors, one of the common flaws with hip thrusting.

I kind of got sidetracked, but it's not coming up all the way.

Or like people's knee angle.

If your feet are too far out, you feel more in your hamstring.

If your feet are too close, you feel it.

and the stretch in the rectus femoris.

You don't feel as much in the glutes and just ego lifting.