Dr. Bret Contreras

I have like five that have hip thrusted over 600 pounds, maybe 600.

But, yeah, most of them can do 315 for 20, 405 for 10, 495 for 5.

Most of them can do that.

And they weigh, like, an average of, like, 140 pounds.

Because, like, you go to a powerlifting gym and what do they have?

Squat racks.

You go to an Olympic lifting training center, they have platforms with squat stands.

You go to a glute lab, you're going to have 10 hip thrust stations.

You're going to see 10 people hip thrusting.

We get really freakishly good at hip thrusts.

But what limits people is the bruising and the pain at the hips.

So especially if you use like a rotisserie hip thrust, you can use about 10% to 20% more weight.

They're typically the day after they really crushed rotisserie, their hips are beat up, they're bruised, or you can get abrasions or like sores there.

So they're going, coach, my hips hurt.

Okay, what do you do?

Instead of hip thrust, now you do single leg hip thrust or you have partner hip thrust.

You have someone sit backwards on your lap because the surface area is spread out and you hip thrust a human for high reps because it doesn't hurt.

It lets those parts heal.

So we have to mix things around.

We have to switch it up.