The Glute Medius Hip Thrust

The Glute Medius Hip Thrust

Here’s my favorite glute medius exercise…I’m calling it the Glute Medius Hip Thrust. I know it’s not a hip thrust but the point is that it’s that good of an exercise for the gluteus medius, and I want everyone taking it seriously.

In the video I explain and demonstrate how to keep it in the frontal plane, how to prestretch the upper glutes with a lateral pelvic tilt, and how to “pop” the lockout by moving the grounded leg laterally.

The great thing about this exercise is that you can do it anywhere as it only requires something to hold onto and a plate. And you can easily progressively overload it by holding onto heavier plates or dumbbells over time.

I hope you all enjoy the content!

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[scottie_mom]

As a Licensed Massage Therapist who finds glute medius weakness and imbalance in nearly every client, I cannot thank you enough for this video. I will be sharing this video with my clients as they are always asking how to strengthen their glute medius.

[MRTatsaa]

Super interesting exercise. I think i have to experiment with this. I started doing track and field (3-jump & long jump) as and adult and my hips have been a problem ever since and i try to build then strong as possible during this upcoming winter training period

[niyahtalley]

👋🏽 Hey Bret Love your content good to see you, it's been a while

[MaatTehuti_Dr_Clark_PsyD]

No excuses young man! Your absence was felt, because you're presence is appreciated. Even when you're not here, gains are being made globally 🌍

Never hesitate to take a break, if we fail to take breaks,
life eventually breaks us.
Thank you for sharing your time and expertise. 🙏🏾

[getagrape]

Just joined Booty by Bret a month ago - it’s amazing how your program works that well with just online contents🙌🏻 my upper glute got lifted up, waist shrunk down by 2cm, resulting in an 0.68 waist to hip ratio ( which is the best number I ever had). Most amazingly I look leaner but I stayed at the same weight. You are an absolute legend! Appreciate your work!

[tamhull]

Wow, I've been doing this without weights since 2000. It helps keep my hips in place and lower back from hurting. I started this after car accident in 1998, I learned it from a chiropractor . My kids use to laugh at me when I did these after doing dishes...LoL..

[Celia-py]

As a Latin ballroom dancer using my hips a lot, this is exactly what I needed to keep my hips safe and generate more power side to side. Thank you!

[greaser]

Great to see you back on YT Bret! I’ve been doing this since you posted about it on IG and have been hoping you’d expand on it in a longer form video like this. Thanks so much for all you do for the community!

[kimdavis]

Love this Bret!! Thank you so much. I’m 61 & still working that booty

[dailymotion]

Oh you are onto something with this one!!! I tried just at home 12 reps for 2 sets. I am at work today and my butt is on fire! I don't think I was ever working this muscle this hard before.

[transcendcapitalism]

It’s really cool to hear about the process you go through when developing an exercise over time. I also always appreciate how humble you are.

[EmorettaRobinson]

When I saw that Bret had uploaded a longer length video i was instantly interested. I have tried this move since I saw the short he's done about it. So I appreciate the longer video.

[sunnysadie]

I have missed your long-form, educational videos! Thanks for posting Bret!

[AmandaLoneStarFM]

I thought I heard your shorts tare? 🤔 lol great exercise

[jplift]

Love it! I have tried and it's hard and i get a crazy glute pump with it. I have a question can i use bands too as a form of overload for this excercise? I think i could use a glute loop around my kness (of course that would Focus more in the squeeze rather than the stretch ). Or even i could anchor a long loop band around a pole or a door way achor strap and place the other end of the band in the working leg somewhere around knee or hip height and then i could use chairs or dip bars for stabillity. What do you think about that idea Bret? Let me know i'm curious!

[lindseyfrazier]

Thank you, Bret! Since I work out exclusively from home and have limited equipment, this is a perfect exercise for me to incorporate. No need to apologize, either. We all get overwhelmed. Hope all is well.

[marilynfarmer]

Damn! I needed this at the BEGINNING of the month! Really great explanation.

[bonniehallraw]

I love this! I’m walking two dogs right now and found a tree just a practice on to get the feel! I’m getting ready to go do Glutes this morning so perfect timing thank you!

[cm]

I’ve been doing this exercise for more than 20 years. Only difference is I put on a cable ankle strap and attach it to the cable machine for added weight. One of my favorite exercises for the medius. I have also used bands to do this

[honkhonk]

I figured out this movement out of necessity and after finding I was having trouble with side planks with abduction on the upper leg. They’re very similar. I will admit, the weight plate is genius.