The Best Lower Body Exercise (YOU’RE NOT DOING!!)

It’s been FAR too long since I’ve done a training video on this channel.

So, let’s talk training, shall we?

I want to talk about an exercise that will strongly activate your quads, hams AND glutes, make you look sexier – whether you’re a man or a woman, improve your athleticism, compliment your squat and deadlift, and enhance your bedroom performance to keep your partner craving more!

Plus, I will throw in a little gym hack you can apply to this exercise that will also activate the often-under-trained thigh abductors. A small muscle that can help stabilize side kicks, for instance.

And this hack will allow you to ditch the thigh abductor machine, also known as the “naughty girl” machine, which is useless aside from isolating the thigh abductors.

The exercise I am talking about is the barbell hip thrust. And the included gym hack is to wrap a resistance band around both legs simultaneously, just above your knees, as demonstrated here, which requires you to forcefully spread your legs apart against resistance WHILE performing the lift.

And I’ve linked the specific band that I use below in the description for those interested. It’s called the Sling Shot Hip Circle, and it was developed by Powerlifter Mark Bell, who also developed the original Sling Shot product which is used for bench pressing.

You will definitely need to use FAR less weight when incorporating the Hip Circle. In fact, my Hip Thrust 12-rep-max had to be dropped by a staggering 110 pounds to accommodate.

So, what’s so good about the hip thrust, you may ask? Where’s the science?

First of all, while hip thrusting doesn’t elicit the quad activation of a high bar squat, nor the hamstring activation of a conventional deadlift, it still significantly activates both muscle groups in its own regard, while also being one of the best exercises for your glutes. Out-performing the squat by about 82% and the deadlift by about 62% when it comes to gluteal activation. This is according to EMG data released by Bret Contreras in 2010.

And that’s when comparing the 10-rep-max for each exercise. So, no, squats and deadlifts are NOT enough for stronger glutes — in fact, they are significantly inferior in that regard.

For a little anecdote, when I first attempted the hip thrust, despite years of squatting and deadlifting, I couldn’t manage more than 5 reps at 135 pounds! But, after six months of consistently hip thrusting at least twice-per-week, I worked up to 360 pounds for a 5-rep-max. That’s without using the aforementioned Hip Circle, mind you.

In other words, despite my years of squatting and deadlifting, among other exercises like hyperextensions, my glutes were fucking weak!

And that’s pretty pathetic considering the gluteus maximus is the LARGEST muscle in the human body! And is responsible for torso stability and posture.

Now, let’s look at some more research on the hip thrust.

A 2015 paper found that while the squat better-stimulates the vastus lateralis, the hip thrust better-stimulates the upper and lower gluteus maximus and biceps femoris, while not slacking on the vastus lateralis either.

Furthermore, a 2018 Norwegian study on strength-trained athletes found that while the deadlift better-stimulates the biceps femoris, the hip thrust better-stimulates the gluteus maximus. Thus, for optimal hip extensor development, it is recommended that you include BOTH the hip thrust and barbell deadlift exercises in your training.

Furthermore, a 2017 study found that due to its carryover to acceleration, athletes in sports such as rugby and American football might find the hip thrust beneficial to their performance. However, it is recommended that athletes incorporate both the squat and hip thrust into their training for complementary improvements in performance.

And, finally, a 6-week study published in 2017 on experienced lifters found that squats, deadlifts, and hip thrusts are ALL required to maximize acceleration, explosive power, and agility. Thus, all three should appear in your routine.

Now, when it comes to which method of hip thrusting you opt to use, research points to the barbell hip thrust as being superior. A 2016 paper found that the barbell hip thrust out-performed both the resistance band and “American” variations of the exercise when it came to mean and peak gluteus maximus activation.

And before someone claims this exercise is just for chicks, despite the evidence I’ve presented on how it can benefit anyone, a guy like the Rock uses it, and I quote, to showcase “the relentless power in his thrust game which is his jam when practicing making babies.” And the Rock ain’t no chick!

Yep, hip thrusts can also make you a sexual tyrannosaurus in bed. Just think about it for a moment: you’re training your thrusting technique under heavy, progressive resistance. That can translate to some serious, deep, alpha-tier power-fucking in the sheets. Visualize a jackhammer, if you will.

And women consistently rate the glutes high among the body parts they find most attractive on a man. Just look at any of those surveys in publications like Muscle & Fitness, Men’s Journal, or Men’s Health. Yeah, ladies are staring at your ass just as you are likely staring at theirs. So, why skimp in that department?

As for the ladies in my audience… these are some examples of what hip thrusts can do for you, taken from Dr. Bret Contreras’ website. Bret is the guy who popularized this exercise, and who has become appropriately-known as the “Glute Guy”. Yes, the hip thrust can literally give you “that ass”, even if you are starting with the “granny”, “pancake”, or “deflated balloon” look.

Just one pro-tip: do not EVER make eye contact with anyone around you while performing this movement — as demonstrated here by Dr. Contreras. And that tip applies to BOTH men and women in this case. Unless, of course, you WANT to creep someone out, possibly get nailed with sexual harassment, or receive unwanted advances from some undesirable at your gym.

I’ve included hip thrusts in my “Upgraded Man” program, which is linked below in the description. Definitely check that out if you’re looking for a scientific method to achieve greater strength and performance, as well as intimidating size and a developed yoke. I unofficially call that program “Bear Mode by Science”, whereas my more aesthetics-driven program is called “Beast Mode by Science”, which is also linked below. And, yes, women can also run either of my programs and get great results too.

And they have!

Aimee, pictured here, is one of my regular viewers, and I recently found out that she has utilized one of my eBooks — only she added extra glute work of her choosing.

I am actually planning an interview with her, on this channel, at some point. Let me know in the comments if you have any questions you’d like me to ask her — keep it nice!

I do want to add, if you ARE planning to add hip thrusts to your training program, I VERY strongly advise that you utilize padding such as the Squat Sponge.

That is what I use — as seen in my video footage, and I’ve linked to the Squat Sponge in the description for your convenience. Using this will protect your hips.

You see, the heavier you go with hip thrusts, the more the bar will inevitably “dig” into you, thus rendering the lift increasingly-painful to perform, to the point of absolute torture, and subsequently reducing muscular activation in the process. So, pad-the-fuck-up!

Anyway, let me know what you think in the comments.


Sling Shot Hip Circle by Mark Bell

Squat Sponge

Inside the Muscles: Best Leg, Glute, and Calf Exercises

A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises.

Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study.

Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Males: A Randomized Controlled Trial.

Effects of 6-week squat, deadlift, or hip thrust training
program on speed, power, agility, and strength
in experienced lifters: A pilot study

A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations.

Dwayne ‘The Rock’ Johnson Reveals His Top Move for Warming up Hips and Improving His ‘thrust Game’

Testimonials – Bret Contreras

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