Why is hip thrusting on a bench or chair much harder than on the floor?

And the difference on the amount of weight I can lift is huge, which one is better for glute growth?

So the answer is they're both good for glute growth.

But benching or doing glute hip thrusts on the bench is actually much better for glute growth.

So the ones on the floor are actually called glute bridges,

and then the ones on the bench are called hip thrusts. So the reason why the hip thrusts are better for glute growth is because you have a bigger range of motion, actually. So I know what's wrong. I'm like, what's wrong here? I can't get comfortable with my computer, but I'll tell you why, because I normally have it up here in the wee yoga block. Ah, there we go. That's better. Now I feel,

no, I just wasn't feeling right. So the ones on the bench, you have a bigger range of motion, and you can get a better lockout at the top. Now, you can obviously get a really good lockout as well with the hip thrusts on the floor or the glute bridges on the floor but you can get a much better

lockout with the ones on the bench and actually a lot of times people don't even realize

how much you have to push up in order to lock out and I want you to try this next time you're doing

your hip thrust. It was actually watching someone do them the other day and I said to her, you know you're not locking out. She was like,

no, no, I am. I said, no, you're not locking out fully. So in order to lock out fully, what you actually need to do is almost be in a like a, what in yoga we would call Ervadanurasana, which is upward facing bow pose. So in order to lock out filly, you almost want your hips to be

higher than your knees. So it is upward facing bow pose. So in order to lock out fully, you almost want

your hips to be higher than your knees. So it's not you're aiming to lock out so that you're in a

straight line. You're all, you're actually aiming to lock out so that you're almost in a slight

concave position in a way. Like that's what you should be aiming for in your lockout. And that's

what gives maximum squeeze on the glutes. So I see so many people doing hip thrusts very incorrectly. And they're just, you don't actually have to drop all the way down. So the two things I see people doing wrong with hip thrusts is they drop their butt too far down. So you don't need to go down to the ground. You're never going to get a big stretch in that

position anyway. So you don't have to drop your butt all the way down to the ground. You just drop your

butt lower than your knees, but it doesn't have to really go any further than maybe four to six

inches down. But the most important part of a hip thrust isn't how far your butt goes down. It's how

far your butt goes up. So you actually want to be almost doing like a crab pose in a way with your, with your hips. Now not so you actually are in a crab pose. You don't want to like crunch into your lower back because if you if you force your lower back up too much, what you're going to do is you're going to close your sacrum and then your tailbone can't descend and you're going to like hurt your lower back. But you do want to be thinking like, can I thrust my glutes up so much that there's a slight curve in my back, right? A slight curve in my back at the top where my hips are the highest point. That is the kind of angle that you are aiming for whenever you are doing a hip thrust. And because of that range of motion, because you can dip down further and then you're pushing and squeezing and locking out right up to the top, that's what you're always aiming for. You're probably not going to get that in the last, the last, you know, 10 seconds of the minute, especially if you're lifting with a heavy enough weight. you're going to find it really hard to lock out. But I really want you guys to practice

locking out as much as you can at the very top and almost concaving your hips to get maximum

glute activation. Okay, Paula McPherson Strong has the next question. And she says,

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