What can be said at this point about hip thrusts that hasn't already been said by Bret Contreras? We're going to use the Smith machine here and do 3 sets of 15 reps with 3 second holds at the top.
The Smith Machine Hip Thrust
Load the bar up fairly light and really focus on getting a strong glute contraction through full hip extension. This exercise pays dividends if done lighter with a focus on mind-muscle connection. At the top of each rep, hold for 3 seconds.
One More Twist
Allow your toes to be off the floor so that your feet can turn outwards, aiding in external hip rotation, which is needed for a maximum glute contraction.
related posts
Expert Advice for the Over-40 Lifter
What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.
Tip: Use the Jettison Technique for Dips
Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.
10 Ways to Keep Building Muscle
Sooner or later, gains slow down. But they don't have to. Here's how to keep getting stronger, bigger, and better looking.
The 2008 Alphabet of Manliness
From A to Z, Tony G's got some ideas about every bodybuilding, diet, and performance topic you can think of, not to mention some appealing notions about hottie Kate Beckinsale. A very cool, fun, and informative article.