02/08/2026
🍑The secret to an 6 rep 185kg glute thrust? Don’t glute thrust that often for long periods of programming 🍑
(unless you’re a complete beginner who struggles to engage glutes on the movements mentioned below)…
💆♀️Probably not the answer you’d expect but glute thrusts are:
🏋️♂️Short range so technique is easier (not tons of practice required)
🤸Benefit from harder hip extension movements (use both heavy and explosive exercises to achieve this) such as …
💪🏻 RDLs, KB Swings, Jumping, Clean Pulls, One Sided Glute Thrusts, Glutey Split Squats and Lunges…
💃 All of which will really grow your glutes / get them firing faster so that when you circle back to glute thrusts you’ll be stronger than last time…
