Hip Thrusting - The Holy Grail of Glute Gains
If you’re serious about growing your glutes, there’s one move you simply cannot skip: hip thrusts. Ask any coach or fitness pro — this exercise is widely regarded as the single most effective movement for glute development. And here’s the thing: to get results, you’ve got to lift heavy.
Why Hip Thrusts Are Non-Negotiable
Hip thrusting targets the glutes more directly and intensely than squats or deadlifts. Want to build that posterior chain? This is your golden ticket.
Reps and Load: Aim for 3 sets of 8–12 reps. The sweet spot is choosing a weight that challenges you — where you’re grinding out rep 8, and barely squeezing in 12. If you can do more than 12? Add weight.
Struggling to Set Up Your Hip Thrusts?
If you’ve ever tried to hip thrust with traditional weight plates, you know the pain: hoisting a loaded bar over your legs to get into position is awkward and tough. That’s why our goal was to make it as easy as possible for you here at the Gym Pods Manhattan, Kansas location.
Hip Thrust Platform — Built for Real Gains
Here’s what makes our setup special:
Extra-Tall Plates: These aren’t your average 45s. The added height lifts the bar further off the floor, making it easier to roll into position without contorting your body or wasting energy before the lift even starts. It also makes it easier to get the bar off the floor for your first rep which can be a major challenge once your start lifting really heavy.
Adjustable Back Rests: Raise or lower the back support to fit your build and desired range of motion. Swap between the rounded pad or flat pad depending on your comfort and style.
Form Check-Ready: Use the tripod station to film your form — because even the best lift won’t get you results if it’s done wrong. Watching your mechanics helps fine-tune your technique and avoid injury.
Trainer Access: Not sure if your form is dialed in? Reach out to our trainer - to get his info, reach out to admin@thegympods.com. You’ll get tips, feedback, and personalized cues.
Extra Thick Bar: The bar is extra thick which makes it less painful on the hips. If you need some padding, use the Rogue hip thruster pad (located in the basket with the other accessories). A normal barbell pad won’t fit around the special hip thruster bar.
Pro Tip: Use It for Bulgarian Split Squats, Too
We won’t pretend to love split squats — but the hip thrust platform makes them slightly less brutal. It offers stable support and just the right height to crush your lower body without compromising balance.
Glute gains are built on consistency, heavy weight, and the right setup. With Gym Pods’ custom-built hip thrusting platform, you’ve got everything you need to train smarter and lift heavier. So load up those tall 45s and let’s grow.
