BC Strength

A lot of people love this exercise, but it can be a pain to set up.

It’s easier if you have the BC Strength bench because it’s narrower than most standard benches. You can straddle it more comfortably instead of having to be on the edge of the bench.

Here are some cues to help get the most out of this exercise:

➡️Line up as close to the bar as possible so your knees stay bent throughout the range of motion
➡️We like the wider sumo position because it lengthens the lower glute max fibers
➡️You want the bar placed on the mid-foot position to avoid any slipping
➡️Ideally, you’d have someone to help you unrack it or rig up a way to keep the hook locked in the open position
➡️You can put your hands on the bench or your palms on the ground for increased stability
➡️Make sure you push the weight tall using the glutes to move into hip hyperextension (you don’t want to extend at the lumbar spine though)

Shop our Bench at bcstrength.com

Watch .hodgefitness demonstrate two simple hacks to get more range of motion with your smith machine hip thrusts.

Option 1 has you elevating your feet to help you sink deeper into the bottom of the movement. Many smith machines have safety stoppers that shorten the range of motion, but raising your feet helps offset this limitation and allows for a full hip thrust.

Ashley is using two BC Strength Blocks under each foot (4 inches of elevation) to achieve a full range of motion.

BC Strength Blocks are available in pairs (4 blocks) or as a complete set (16 blocks).

Shop now at bcstrength.com

There are so many different exercises you can do in the Glute Rack, but here is showing how to set up for 45-degree hypers with the round back pad for her ankles and thruster pad bar for her hips (sold with all Glute Racks besides the standard model).

Quick and easy set up for one of our staple exercises at Glute Lab!

Shop our different Glute Rack options at bcstrength.com