My 8-week hip thrust progression (40kg to 70kg)

Eight weeks ago I stalled hard at 40 kg for sets of 8. I added one top set per week, paused one second at lockout, and stopped rushing the eccentric. Today 70 kg x 8 moved well. The program did not change — the patience did. Log your top set, trust small jumps.

#progress #hip-thrust #gym

Comments (3)

Lucía García✓

Sep 2

The paused lockout is underrated. It exposes who is actually finishing hip extension.

Clara Rossi

Sep 2

Saving this. Stalled at 50kg myself and chasing bigger jumps instead of one rep at a time.

Sofia Mendes✓

Sep 3

Ribs down + heels pull cue is exactly what I coach. Great write-up.