HIP THRUST | How to Set Up + Form

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Hey, friends!
We are going to learn step-by-step how to perform a hip thrust! The hip thrust is a great movement to help grow the glutes. However, never forget that nutrition is the most important factor to reaching any kind of fitness goal.
(I've linked my video on HOW TO USE GYM EQUIPMENT down below! Make sure to check it out if you have questions about how to use other gym equipment besides what I used in this video.)
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Опубликовано:

7 июн 2024

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Комментарии : 193

@Jess-pz6ge 4 года назад

Thank you for actually setting up from the very beginning! So many videos only show once the bar is already loaded and set on the hips but it’s all the beginning stuff that intimidates me. This is so helpful!

@naomikong 4 года назад

Jess Awh, thank you, babe! Happy to be of help! 🥰

@WordOfJas 3 года назад

I agree! I never did these at the gym with a barbell because I never knew a good way to set up! Thanks for sharing!

@bobling98 2 года назад

This is actually the largest issue I've ran into with hip press is setting up. I could never figure it out until I watched this, thank you so much!

@treyward4505 Месяц назад

I agree too. This is exactly what I needed. I have seen plenty of people do the exercise online, but never seen anyone show you how to actually set up. Thank you!

@azadamaru5681 Месяц назад

When I try to set it up I can’t let roll the barbell to be on my hips cause my thighs get in the way is that normal?

@LadaIsTheBoss 4 года назад

This was so well done, no unnecessary chatting and extremely informative. Thank you!!

@naomikong 4 года назад

Lada Volkova TYSM. ❤️🙏🏼

@anelsymartinez1975 3 года назад

that is the most beautiful gym i’ve ever seen

@MiaaMaar 3 года назад

It’s called life time :)

@siddharthjuyal9804 2 года назад

Ikr my gym literally got one squat rack with no safety pins and scrapped weights😭

@FanGirl171 2 года назад

This helped me finally build up the courage to hip thrusts at the gym during the day rather than when I only had tried it in the middle of the night when no one was around!! Thanks so much for your videos!! I really want to have proper form and they are so helpful 💜🥺🙌🏽

@icelajimenez1690 2 года назад

*Immediately subscribed after finishing the video.* THANK YOU SO MUCH!! Like everyone has said, this was super helpful, straight to the point and it showed how to set up which has been what’s kept me away and only doing dumbbell hip thrusts. Using this for my leg day tmw! ☺️

@kelsysinay5752 3 года назад

You’re seriously so underrated! Love your videos!

@carleycensabella2098 2 года назад

I finally conquered my fear of using the big bar for my hip thrusts after watching this video! Thank you for posting 💕

@naomikong 2 года назад

So proud of you! ❤️🙌🏼

@jestrada014 2 года назад

Thank you! I had to keep retrying the workout but replaying your video really helped me understand it.

@mattie4439 Год назад

Finally found a good video showing how to set up for this as well as how do to the exercise. Thank you so much 👍🙏💪

@Chelsiej12 Год назад

Wow this was massively helpful! Thank you for being so detailed from start to finished!

@bridony225 3 года назад

This is exactly what I needed! Thank you!

@emmamupemba2200 3 года назад

This was so well explained, I was finally able to feel it in my flutes

@naomikong 3 года назад

Yay! So happy to be of help! ☺️

@BOOMBiggityBam 3 года назад

Thank you so much for the multiple camera angles. That helps SO much!!!

@naomikong 3 года назад

Of course! 😘

@NathanielAlbelo 2 года назад

Great advice, I was struggling with my form and how to get the barbell in position so I appreciate it

@DeanieChung 5 лет назад

You rock Naomi! Love watching your videos, they are so helpful 🥰 Your explanations are so straight to the point which are the best!

@naomikong 5 лет назад

Deanie Bartolay You’re the sweetest, love! TYSM. I appreciate you. ❤️🙏🏼😘

@Alfred_SRT 3 года назад

As a guy, I appreciate your well informed video. I recently started doing these! Thank you so much.

@elementaledits2038 4 года назад

I've been doing hip thrust for a little while but I had my breathing backwards, thank you so much for this!

@naomikong 4 года назад

elementalAMV Thank you! 💕 I actually may have had it wrong in the video-it should be exhale as you contract your glutes & thrust up and inhale as you return back down to starting position-we live & we learn.

@stephj3442 Год назад

Thank you this was extremely helpful

@angelicafrometa 3 года назад

Thank you for being so thorough. I literally had not idea how to get started. For someone who is just starting on this journey, this is incredibly helpful.

@naomikong 3 года назад

Of course! Happy to help! ☺️

@larissareedspeaks2700 2 года назад

Super helpful! Thank you!

@aig5429 3 года назад

Recently started doing this very effective!

@thiagomotta777 Год назад

That gym looks so beautiful, and thanks for the set up

@cocomelody321 4 года назад

Thank you for explaining so clearly!

@sevenlyvintage4468 5 лет назад

Thank you so much for making this video! I always feel so awkward in the gym setting up. Turns out I’ve been doing it the right and safe way! Love your videos ❤️

@naomikong 5 лет назад

JuanAndEmilia Yay! So glad you’ve got it down already! 🤩🙌🏼 Thank you, babe. 😘

@saaimafit 3 года назад

Thank your so much! I'm using the Smith machine until I get stronger in my upper body but this will definitely help me in the future.

@internetdaisy 2 года назад

Best tutorial for hip thrusts thank youuuuu 😭

@daniellabutler 3 года назад

Amazing video thank you!

@helenabirna4078 3 года назад

This is so helpful girl !! Thank you 🥰

@naomikong 3 года назад

Happy to be of help! 😘

@EGracie 3 года назад

This is so well elaborated. I know where I’ll learn to use machines now.😙

@naomikong 3 года назад

Appreciate it! Thank you! 🙏🏼

@ShayyButter 5 лет назад

really great explanation! Very helpful

@naomikong 5 лет назад

Shayy Butter Thank you, dear! 🥰

@melindamalave6666 5 лет назад

So helpful thank you!!

@naomikong 5 лет назад

Melinda Malave Of course! 🥰

@krishnatalukdar1426 3 года назад

Your channel is a lifesaver if u were not aware 💜❤

@elizal7821 5 лет назад

Make a vid about deadlifts please

@naomikong 5 лет назад

Eliza L You are one step ahead of me! That’s on my list! 🤩🙌🏼

@chariots8x230 5 лет назад

Very good tips on proper form! I actually clicked on this video because I needed some tips on setting up the barbell for the hip thrusts. My legs & glutes are strong, but my upper body not so much. I don't think I can carry the barbell on my own and bring it close to the bench in order to perform the hip thrusts.

@naomikong 5 лет назад

chariots8x Thank you! Never be afraid to ask for help & you might even be stronger than you think! 😉💪🏼💕

@kenzyaboelela5121 3 года назад

GREAATTTT VIDEOO!!!!

@hayleywanxx 5 лет назад

Finally! I am so glad I found your IG page because your workouts have been so helpful since starting my journey! 😀😀 looking forward to your get ready with me and more follow me workout series! 🥰

@naomikong 5 лет назад

Hayley Wan Awh, ur so sweet, girl! I appreciate u so much! Thank you. 🥰❤️🙏🏼😘

@meganstevens530 Год назад

you're awesome !!!! thank you!!!

@tijanajancikin3995 4 года назад

I’ve watched a bunch of vids on hip thrust and this one is the only I fully understood

@naomikong 4 года назад

Tijana Jancikin Thank you! 🥰

@lycia7475 3 года назад

thank youuuu!!!

@rae3837 2 года назад

Quick and simple ty

@chareniawatson1603 2 года назад

Thank you so much 💜

@Inchedbyinspo Год назад

ughh thank you so much for this

@nataliec2644 2 года назад

Thanks for the informative video. I am an intermediate lifter, what weight would you recommend to start with? never done hip thrusts before.

@becca15 16 дней назад

Thank you so much! I work out regularly but always use our glute machine but it’s currently out of service. I’ve never tried using the barbell for hip thrusts and didn’t know how to set up everything - was feeling very awkward about it. This helped so much! ❤️

@naomikong 6 дней назад

Yay! So happy to help! ☺️ If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕 www.naomikong.com

@m.taylor 7 месяцев назад

This is great instruction! Is the barbell placed just below the hip bones?

@chachi16xo83 2 года назад

Thank you 🙏

@Cmm474 4 года назад

You’re the best. Just wanted to throw that out there. I can watch all the insta crap but can’t figure out how to set up when I’m there. 🤣 these videos help a ton

@naomikong 4 года назад

Cbell Appreciate that sm! Thank you! 🙏🏼

@ellyshaker 4 года назад

This was in my exercise plan and dude I was lost 😂 thank you now I know how to push my flutes up

@beepsilver 4 года назад

Well done young lady!

@nutellaandjelly 5 лет назад

this is extremely helpful! my gym doesn't have a lot of squat racks so I kinda hate it :/ do you have a favorite gym that you go to?

@naomikong 5 лет назад

nutellaandjelly I don’t necessarily have a favorite gym I go to-I go to a lifetime fitness. 💕

@gavinrandall6608 4 года назад

Power shack has hella squat racks

@nicolebeck1269 5 лет назад

So helpful!

@toriviawynn7473 3 года назад

I just did my first set of hip thrust and I felt it more on my thighs than my Glutes, am I doing something wrong or am I suppose to feel it there too

@BrayFilmsss 2 года назад

Thanks

@lb7467 5 лет назад

I'm super short, so whenever I put the bench or like the box they have there, I can't seem to get the setup perfectly. I think I may need something shorter than a Bench or box. What other alternatives could I use besides a Bench or box to do hip Thrusts?

@anaparruca7787 5 лет назад

Your videos are always so informative, helpful and straight to the point. I had one question though, when I do thrusts I begin to feel it in my knees after the first few sets? I use a dumbbell cause am not strong enough to use the bar yet. Do you have any idea what I am doing wrong or is it normal to feel it in the knees?

@lydiarose3553 5 лет назад

Ana Shundi i would make sure your feet aren’t too pointed out or facing too far in; the form is similar to squat form

@anaparruca7787 5 лет назад

Lydia Rose thank you so much! I will try it today

@naomikong 5 лет назад

Ana Shundi Thank you, doll! 💕 No, you should not be feeling it in your knees. As you already are, I would recommend using the lightest weight possible and working your way up from there. It’s possible that you simply just need to work on strengthening your knees which will just come with time. Also make sure to either record yourself or watch yourself in the mirror as you do the exercise to see if you need to make any adjustments to form. 💕

@anaparruca7787 5 лет назад

Naomi Kong thank you❤️ I will lower the weight next time and see if I am doing anything wrong. Again, thank you for your help and your videos!

@graceromaine2873 4 года назад

I usually load the bar up on the floor because I generally hip thrust around 50kg, which I can’t lift up from a squat rack and put on the floor. So I load & unload on the floor

@naomikong 4 года назад

Grace Romaine sounds great! 🙌🏼

@suzi0984 2 года назад

Thank you so much for this video. I found hip thrust really difficult 😬. It looked so easy and innocent but it isn’t😆

@naomikong 2 года назад

Yes, it def take some practice! 😆🙌🏼

@Ms.CristyG. 2 года назад

Newly subscribed here❤️

@zeexoxo4583 2 года назад

Callus you do this with an ezbar or curl bar?

@GreenAndTheToe 2 года назад

I’ve never been to the gym or done workout I wanna try this. How many times should I do it? Do I even use weight for this? I am a complete beginner !

@kaykaykaliseo2702 3 года назад

Naomi!! How do you safely place the barbel and the weights back on to the rack? Only asking because I can’t deadlift 45lbs on each side but I can hip thrust it. Do you remove the weights at ground level first so you only have to lift the barbel back onto the rack?

@BabyGwen 3 года назад

I have an idea! If you can deadlift 95, What if you put the bigger 25 lb bumper plates on each side then added 2 of the regular smaller more compact 10 lb plates next to it, so you can remove those before you lift it when you’re done! Hope that makes sense

@klairevenhuizen4954 Год назад

What is a good starting weight for a beginner

@gretasiu4241 4 года назад

My problem is that the plates in my gym are so small that I can’t roll the barbell towards me without it being stuck half way on the tights. I also don’t have the strength to pull up the loaded bar and set it on my hip in a sitting position... Does anyone has any solution?

@justanotherguy4178 4 года назад

Get someone to help you

@graceromaine2873 4 года назад

Greta Siu Put a step box or anything next to you either side to raise the bar or plates slightly so you can get your hips under. Load and unload the bar on the floor if you can’t pull it up

@seacowdiaries 3 года назад

That’s my same problem lol. my gym has different sizes for each plate depending on its weight. :/ It’s probably if someone helps you

@seacowdiaries 3 года назад

Grace Romaine that’s a good idea! if we don’t have a step box we can also put 45lb plates on the floor on each side to elevate the barbell

@priscillaafuentes 3 года назад

I had to switch gyms because of this😂

@maja__5047 4 года назад

Your form is so perfect! My legs always get wobbly and my hamstrings and quads engage a lot because my glutes are really weak. I should practice with little weight for a few weeks until I nail the form and then start lifting heavy, right? What do you think?

@naomikong 4 года назад

Maja_ _ Yes, I always recommend starting with the lightest weight possible (most likely body weight in this instance) and then once you can do 12-15 reps comfortably with good form, increase the weight by a little bit! ☺️ Keep on practicing, babe! We all start at the bottom and have to put in the work in order to get better. ❤️💪🏼🙏🏼

@maja__5047 4 года назад

@@naomikong Thank you so much, you motivate me a lot:)

@razanzantout9830 4 года назад

Omg yes me too. Whenever I do it my thighs burn and I can't help but feel I'm doing it wrong. Also is it just me or does my chest feel knotted and tight when I do this exercise? 😭😭

@maja__5047 4 года назад

@@razanzantout9830 I've figured out a few tips and tricks, maybe they'll help you as well: It's possible that yoir posture is bad causing your glutes to become inactive. When walking always try to engage your lower abs, tilt your pelvis forward and make sure your glutes engage during hip extension, the glutes on the back leg when walking. When working out, initially do the same. Tilt your pelvis forward, this works especially well for hip thrusts and bridges. Also, push through your heels when doing those. To help you to "deactivate" other muscles and giving the glutes a chance to work stretch your hamstrings, quads, hip flexors (very important to create that posterior pelvic tilt!) and lower back. The bodyweight exercises I'm doing at the moment are glute bridges, hip thrusts, kickbacks and static lunges. On the lunge you probably have to figure out the form, at the beginning they'll probably stretch your hip flexors a LOT, so it's a double-win. Always think about your glutes contracting, when walking, when working out, even engage them every once in a while when sitting and when doing ANY movement that requires hip extensiom try to push from your glutes, so your brain reconnects with that muscle. I hope this will help you or anyone else:)

@katherinerivera4552 4 года назад

I’m new at the gym but I need to start doing this. I’m just scared that I’m too weak to lift it up 😂😅

@radinach3760 3 года назад

Its actually pretty easy, way easier than squats but I'm nervous doing it in front of ppl 😂

@ZeldaGirl35 29 дней назад

Just a question! Are you supposed to inhale at the top of the hip thrust? I just got confused because I was told by a PT to exhale at the top of a hip thrust, and inhale at resting position

@TheMsOShow 2 года назад

Majority of people I have seen use 45 plates which are bigger and lifts the bar up high enough for you to roll it over your legs, what about a small plate that does not push the bar up enough to get it over your legs or if you just have bigger thighs?

@FanGirl171 2 года назад

Can you do a video or explain how to do hip thrusts with a preloaded barbell? I’ve tried it a few times and I stand up with the barbell, then sit on the bench and then use my arms to move myself into position with the barbell over my hips, but it’s hard to get the barbell off once I’ve finished a set as the preloaded BBs aren’t as tall so you can’t roll it over your legs. Help I feel like a fool 😭😭

@quetranthai902 2 года назад

Same question 🥲

@ssten5171 4 года назад

I'm scared of doing this because the first time I tried this the bench fell backwards x)

@xnoname223 Год назад

I’m a beginner and is not strong enough to add any weights on the barbell to do hip thrust. Is it weird if I start practicing only with the barbell itself without the weight?

@MiaaMaar 3 года назад

Are the blocks taller than the bench ?

@vviviliny 2 года назад

Do gyms provide foam pads?

@amazoniaacct8232 3 года назад

What do you do if the bench is too tall for you and it won't get any shorter? I'm really short.

@skinlyn2403 2 года назад

What to do when I am a beginner and my plates are not high enough to just roll on top of my hips?

@user-np8yf8fj2w 4 года назад

What happens if you have so much weight on the barbell where you can’t pick it up (bc it’s too heavy for your arms) to put it on the ground?? How do i load it then?? My arms in comparison to my glutes are so weak

@naomikong 4 года назад

Alaina Velasco I would simply place the barbell on the floor instead to load the weight on! Then just slide the plates onto the sides! 💕

@gracecoyne3851 2 года назад

When I did hip thrusts I hurt my left shoulder blade really badly when I pushed myself up onto the bench. Any tips to decrease pain when elevating yourself?

@sarahr3633 2 года назад

I think your shoulder blades must be a little bit above the bench otherwise it's too high.

@AndreaPerez-ce4gu 3 года назад

How do I know when I’m ready to use a barbell

@Bmayseehawj 4 года назад

Hey Naomi, I’m a year late to this video! Just wanted to know how tall you are? The bench is actually too high for me to hip thrust with because it doesn’t feel comfortable. However, I never thought of bringing the bench to the platform. Looks like it works better. Thanks!

@naomikong 4 года назад

Brittney Her I’m 5’3”! 💕

@Bmayseehawj 4 года назад

Naomi Kong thank you! Hehe I’m only 4’11 🥰

@yanna9637 2 года назад

Can I start with the lightest weight?

@naijahijabi 2 года назад

Can you please show us how to do this with a smiths machine?

@WONDERGIRLSxoxlover 5 лет назад

what if the gym doesnt have bumper plates?

@bella_sr 2 года назад

where is this specific pad from?

@jettgoldberg1015 3 года назад

Boutta set the hip thrust weight world record I cannot lose

@Itsjennykins 6 месяцев назад

How do you prevent the bench from sliding back when you do your thrusts? My issue is the bench always slides backward when I contract 😢

@naomikong 6 месяцев назад

Either put it up against a wall or place a few plates behind the legs of the bench! 🙌🏼 Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. ☺️ 🌮P.S. I have a recipe ebook that you can download for free if you need some good meal ideas! Check it out here: naomikong.com

@shannonhan429 3 года назад

do you have to use clamps? I feel like a lot of people don't

@naomikong 3 года назад

Def don’t need to if you don’t want to! ☺️

@annieloos4657 3 года назад

how do you know how much weight to add

@nadii8390 4 года назад

Do you put it below your hip bones or above? Or is either way fine?:)

@helenalovelock1030 Год назад

What weight were these plates ?

@idontwantyourdrugs 3 года назад

Anyone have the problem of the bench lifting off the ground when you start your hip thrust? Idk what I do wrong

@enicoli345 3 года назад

So I’m short and when I sit against the bench my shoulder blades don’t match up right and I end up having to lift myself up... is that bad?

@naomikong 3 года назад

Liz I’ve been there myself depending on the bench height! I wouldn’t necessarily say it’s bad, it really just requires a little bit of extra work. 🤷🏻‍♀️ If your gym has deadlift platforms, I’d try and see if it works for you if you bring a bench over to the platform, but leave the bench on the ground and not on the platform & then perform the exercise on the platform! ☺️

@jessicamejia5525 4 года назад

I've been doing hip thrusts for a few months now. I used to use the barbells that are already set up but the heaviest they have at my gym is 110lb and I'm now lifting heavier than that so I have to do this set up. The only problem I have is that its painful on my hip bones even when I use a yoga mat underneath. Sometimes that's what prevents me from lifting properly. Also I've noticed it gets wobbly for some reason. I always make sure the barbell is centered but i feel like one side of my hips is weaker than the other. Could that be the issue?

@gabrieladinu745 2 года назад

I have the same problem and the last time I did them, I got bruises. Have you figured out what the problem was?

@jessicamejia5525 2 года назад

@@gabrieladinu745 I bought a barbell pad from Amazon and that fixed the problem. No matter how heavy I lift, the pad protects the hip bones

@marybender9201 2 года назад

What is the height of the bench? 12" or 18"?

@emilybarker8594 5 лет назад

I’m just starting gym, how do I know what weight is good for me and can I start weighted hip thrusts straight away in my workouts or do I have to build up to them over time??❤️

@WONDERGIRLSxoxlover 5 лет назад

you can go with weight right away, just find the weight that is enough challenging for you

@xo3040 4 года назад

Im 52kg and 166cm so how heavy should I start with? It’s my first time

@naomikong 4 года назад

X O There’s no right or wrong amount of weight to use! I’d start with the lightest amount of weight you can possibly use and once you feel comfortable doing them at that weight with good form for 12-15 reps, then increase the weight. 👍🏼

@user-ww6cn3iu8i 3 года назад

how much weight should a beginner start with?

@nio731 2 года назад

Hey! Does the bench ever move back? Thats what im worried about, falling back

@naomikong 2 года назад

It sometimes can! I just place a few 45lb plates behind the wheels if it does start to. ✨

@nio731 2 года назад

@@naomikong okay great thank you!!

@hannahf1950 3 года назад

great video! 1 thing though - how far are you supposed to go down? sorry if i missed this.

@naomikong 3 года назад

I personally prefer to not have the plates touch the ground (I’ll lower them until they’re right above the ground and then go back up for the next rep), but feel free to do it whichever way you prefer! 💕