Think about the hip thrust as a secret weapon for your glutes. Even though it might not look like much, this exercise packs a serious punch! If you want to learn more, check out our comprehensive Hip Thrust Exercise Guide.
Your glutes, which are the biggest muscles in your body, do a lot more than just help you sit down or stand up. They’re crucial for movements like walking, running, and even powerful jumps.
Strong glutes aren’t just for show; they’re super important for sports too. They give you the power to run faster, jump higher, and move quickly in different directions. Plus, they help you keep a good posture and prevent back pain.
While exercises like squats and lunges are great for your legs, they don’t target your glutes as directly as the hip thrust does. This exercise zooms in on your butt muscles, making them bigger and stronger.
In this guide, we’ll break down everything about the hip thrust – from how to do it right to why it’s so good for you. Whether you’re hitting the gym or just want to feel stronger in everyday activities, training your glutes with hip thrusts is a smart move.
Table of Contents:
- What is a Hip Thrust?
- Muscles Worked During Hip Thrust
- Glutes
- Hamstrings
- Abs
- Erector spinae
- Benefits of Hip Thrust
- Builds Strength and Muscle Mass
- Boosts Athletic Performance
- Versatility
- Low Impact
- Reduces Risk of Injury
- How To Do A Hip Thrust
- Common Mistakes While Performing a Hip Thrust
- Hip Thrust Progression
- Variations and Alternatives of Hip Thrust
- FAQs
- Overview
- References
What is a Hip Thrust?
The hip thrust is a workout that specifically targets your biggest glute muscle, the gluteus maximus. Compared to exercises like squats, which work multiple muscles, the hip thrust is excellent at focusing solely on your glutes.
In recent years, the hip thrust has become incredibly popular, especially among those aiming for a fuller and stronger rear end. It’s a go-to exercise for women looking to shape their buttocks and for athletes who want stronger glutes for various sports movements like squatting, deadlifting, and Olympic lifts.
To do a hip thrust, you position yourself with a barbell across your hips while seated against a stable surface, like a flat or plyo bench. Then, you lift your hips upward by pushing your feet into the ground.
While many use a standard barbell for this exercise, some gyms offer specialized hip thrust machines. These machines provide a fixed path of motion, making it easier to isolate your glutes without worrying about balancing the barbell. Plus, they save you the hassle of gathering multiple equipment pieces like a barbell, bench, pads, and weight plates.
Muscles Worked During Hip Thrust
Followings are the muscles trained by the hip thrust:
Glutes
The hip thrust is all about targeting your glutes, helping you achieve a stronger and fuller buttocks. This exercise not only enhances your athletic abilities but also boosts your overall appearance and posture while lowering the chances of lower back discomfort.
Specifically, the hip thrust zeroes in on the gluteus maximus, the largest muscle in your buttocks. This muscle’s robust structure gives your rear its distinct shape and contributes significantly to keeping your upper body upright.
Hamstrings
The hamstrings, found at the back of your upper legs, play a crucial role in extending the hip joint and flexing the knee joint. During the hip thrust, these muscles work alongside the glutes to extend the hip joint, particularly in the upper portion of the exercise’s movement. Additionally, you’ll notice engagement in your calves and adductors as you perform the hip thrust.
Abs
To maximize the effectiveness of the hip thrust, maintain a straight line from your head to your knees when you reach the top of the movement. This requires keeping your core engaged and tight throughout the exercise. A strong core not only helps you control the weight but also facilitates better contraction of the glutes during the static contraction phase.
If your core is weak, it can be challenging to hold your position at the top of the hip thrust. To enhance stability and support, brace your abs, glutes, and lower back. This ensures proper form and allows you to get the most out of each repetition.
Erector spinae
The erector spinae muscles, located on either side of your spine, play a crucial role in maintaining posture and extending the spine. During the hip thrust exercise, these muscles are engaged to stabilize the spine and ensure proper form throughout the movement. This activation contributes to overall stability and helps prevent injury during the exercise.
Benefits of Hip Thrust
Adding the hip thrust to your training regimen entails the next advantages:
Builds Strength and Muscle Mass
You can tailor your hip thrust workout for either strength or hypertrophy. For building strength, aim for 1-5 reps with heavier weights and multiple sets. On the other hand, if your goal is hypertrophy (muscle growth), opt for 8-12 reps with moderate weight.
Since the hip thrust targets the glutes specifically, you can handle heavy weights. The glutes are your body’s largest and strongest muscles, making the hip thrust one of the most impactful exercises you can do. However, always prioritize correct form to avoid injury.
Incorporating hip thrusts into your routine can lead to noticeable improvements in the appearance and strength of your glutes, helping you achieve a more toned, lifted, and fuller butt. It’s a crucial exercise to include if you’re aiming for a bigger and stronger backside.
Boosts Athletic Performance
Strength and muscle gained through hip thrusts can benefit functional movements such as squats and lunges, enhancing your performance in everyday tasks. Stronger glutes from hip thrusts also contribute to increased power and speed, particularly useful for activities like sprinting, jumping, and quick directional changes.
To further enhance explosive strength, consider incorporating a rep tempo like 1-2-4-0. This tempo involves explosive movement upward, a brief pause at the top, a controlled descent, and immediate return to the top without resting at the bottom. For hypertrophy goals, a 1-2-2-1 tempo is more suitable, focusing on deliberate and controlled reps for muscle building.
Versatility
The hip thrust offers a wide range of options for customization. From using just your body weight to incorporating resistance bands, kettlebells, dumbbells, barbells, or machines, this exercise adapts to your preferences and equipment availability. Whether you’re at the gym or on the go, you can seamlessly integrate hip thrusts into your workout routine.
For beginners, starting with bodyweight hip thrusts allows for mastering proper form and technique. On the other hand, advanced lifters can challenge themselves by increasing resistance, such as using heavier weights like barbells.
If you’re looking to address muscle imbalances or enhance isolation, consider incorporating the single-leg hip thrust variation. This modification targets the glutes more effectively while reducing the risk of potential injuries.
Low Impact
The hip thrust stands out as a low-impact exercise, offering a gentler alternative compared to plyometric or many compound exercises. Its horizontal force angle reduces stress on joints, tendons, muscles, and ligaments, sparing them from excessive strain. This contrasts with vertical spine compression common in exercises like squats and deadlifts.
For individuals with back issues, the hip thrust emerges as a top choice in resistance training. It’s especially beneficial if holding a barbell on your back during squats or in the front rack position poses challenges. Nevertheless, it’s crucial to seek guidance from a healthcare professional before incorporating weight training into your rehabilitation program.
Reduces Risk of Injury
Strong glutes are not just about aesthetics; they play a crucial role in overall health. By enhancing pelvic stability and improving posture, they can help alleviate lower back pain. The hip thrust, being a low-impact exercise, further reduces the risk of injury during workouts, making it a safe and effective choice for strengthening your glutes and promoting better overall stability.
How To Do A Hip Thrust
Mastering the barbell hip thrust requires attention to detail for maximum effectiveness.
Steps to ensure correct form:
- Sit on the floor with your back against an elevated surface like a bench.
- Extend your legs straight, keeping your feet shoulder-width apart.
- Roll the barbell up your legs to your hip crease and grab it with a shoulder-wide overhand grip.
- Plant your feet flat on the floor, adjusting them for a “V” position between thighs and torso.
- Brace your core and squeeze your glutes before lifting your hips toward the ceiling by pushing your feet into the floor.
- Pause at the top and contract your glutes, then slowly lower back to the starting position.
- Repeat for the recommended number of reps.
Tips to enhance your hip thrust technique:
- Place an exercise mat or barbell pad between the barbell and your legs for comfort.
- Maintain a neutral head position throughout the exercise to avoid neck strain.
- Focus on stability; do not use your hands to lift the weight.
- Keep full feet contact with the floor for better power generation.
- Avoid letting the bar touch the floor completely to maintain tension on your glutes.
- Exhale during the upward movement for improved glute contraction.
- Adjust the rep tempo if you struggle to feel the glutes working.
This exercise targets the glutes primarily and engages secondary muscles like hamstrings, abs, and calves. It’s ideal for beginners and falls under the strength category, best performed in the 8-12 rep range for hypertrophy and 1-5 reps for strength.
Common Mistakes While Performing a Hip Thrust
When you do the hip thrust exercise, it’s important to avoid some common mistakes that can affect your results and safety.
Overextending Your Back:
Some people try to arch their back too much when they lift their hips during the hip thrust. They think it will make their glutes work harder. But this can actually strain your spine and lead to pain. To do it right, keep your body straight from your head to your knees. Tighten your belly and butt muscles the whole time to protect your back.
Limited Range of Motion:
Sometimes, people don’t move their hips through the full range of motion during the hip thrust. They might not lower the weight all the way down or lift their hips all the way up. This can make the exercise less effective and increase the risk of hurting yourself. Make sure to go all the way down until the weight plates are just above the floor. And when you lift, push your hips up until your body forms a straight line.
Incorrect Feet Placement:
Your feet play an important role in the hip thrust. If they’re too far apart or too close to your body, it can change how your muscles work. To get the most out of the exercise, plant your feet firmly on the floor. They should be just the right distance from your hips so that your knees and ankles are in line. Keep your feet parallel to each other and avoid turning them outward or inward.
Letting Your Knees Cave In:
Sometimes, people let their knees collapse inward when they lift their hips. This can put a lot of stress on your hip and knee joints. To prevent this, focus on keeping your knees in line with your ankles throughout the exercise. Imagine pushing your knees out slightly as you lift your hips.
Not Using Progressive Overload:
Progressive overload means gradually increasing the weight you lift to keep challenging your muscles. Some people stick to the same weight for too long, which can limit their progress. Don’t be afraid to add more weight to your hip thrusts as you get stronger. Just make sure you can still do the exercise with good form.
Hip Thrust Progression
For beginners looking to master the hip thrust, these exercises can help you build up to it gradually:
Glute Bridge
- Lie on your back with your arms at your sides and palms flat on the floor.
- Keep your feet flat on the floor and adjust them to form an “A” shape with your legs.
- Tighten your glutes and abs.
- Lift your hips toward the ceiling by pushing through your feet.
- Hold the top position for a moment, squeezing your glutes.
- Lower your hips back down and repeat.
Pro Tip: Keep your head on the floor to avoid neck strain.
Single-Leg Glute Bridge
- Lie on your back with your arms at your sides.
- Bend one knee and keep the foot flat on the floor.
- Lift your hips by pushing through the foot that’s on the floor.
- Hold the top position briefly, then lower back down.
- Switch legs and repeat the movement.
Pro Tip: If you struggle to keep your leg off the floor, you can hold onto your knee.
Kettlebell Swing
- Stand with your legs wider than shoulder-width apart, holding a kettlebell with both hands.
- Hinge at your hips with a slight bend in your knees and keep your back straight.
- Swing the kettlebell between your legs.
- Drive your hips forward explosively to swing the kettlebell up to shoulder height.
- Let the kettlebell swing back down between your legs and repeat the motion.
Pro Tip: Focus on using your hips to power the movement, not your arms.
Hip Thrust
- Sit on the floor with your back against a flat bench.
- Bend your knees and place your feet flat on the floor about shoulder-width apart.
- Lift your hips up toward the ceiling by pushing through your feet.
- Squeeze your glutes at the top and hold briefly.
- Lower your hips back down and repeat.
Pro Tip: Progress to weighted hip thrusts once you feel confident with the bodyweight version.
These exercises will help you develop the strength and technique needed for a proper hip thrust, gradually preparing your muscles for the movement.
Variations and Alternatives of Hip Thrust
If you want to spice up your workouts, consider adding these hip thrust variations and alternatives:
1. Deficit Hip Thrust
- Sit on the floor with your back against a flat bench and perform a regular hip thrust to align your body from head to knee.
- Place your feet on an elevated platform like an aerobic step or plyo box to create a deficit.
- Lower your hips as far down as you can before explosively pushing back up.
- You can increase the challenge by adding a dumbbell for resistance or increasing the height of the platform.
Pro Tip: Focus on maintaining proper form and gradually increase the difficulty as you get stronger.
2. Single-Leg Hip Thrust
- Lie on your back with your upper back against a bench and one knee bent, foot flat on the floor.
- Lift your other leg off the floor, creating a 90-degree angle with your upper and lower leg.
- Hold a dumbbell in your hip crease with both hands for stability.
- Lift your hips toward the ceiling while driving through the foot on the floor.
- Pause and squeeze your glutes at the top before lowering back down.
Pro Tip: If holding the dumbbell becomes challenging, you can use one hand to support your elevated knee.
3. Dumbbell Step-Up
- Stand in front of an elevated platform like a plyo box with a dumbbell in each hand.
- Step one foot onto the platform and drive through that foot to lift your body up.
- Fully extend your knee at the top of the movement before slowly lowering back down.
- Repeat on the other side for balanced training.
Pro Tip: Keep your torso upright throughout the exercise to engage your glutes and avoid straining your lower back.
Read More About Dumbbell Exercises:
- 10 Best Lower Back Exercises With Dumbbells + Workout Routine
- Top Dumbbell Leg Exercises and Workouts
- Seated Dumbbell Overhead Press: Technique, Benefits, Muscles, Variations
4. Good Morning
- Stand with a barbell across your shoulders, feet shoulder-width apart.
- Hinge at your hips while keeping a slight bend in your knees and lowering your torso toward the floor.
- Maintain a neutral spine and pause at the bottom to engage your glutes and hamstrings.
- Return to the starting position by driving through your hips.
Pro Tip: Focus on hip hinging rather than bending at the waist, and avoid looking up or tucking your chin to prevent neck strain.
Adding these variations and alternatives to your routine can target your glutes from different angles and challenge your muscles in new ways for better overall strength and development.
Read more about Good Morning Exercises;
The Kettlebell Good Mornings, Exercise Guide, Video & Tips
FAQs
Are hip thrust machines better than barbell hip thrust?
- Hip thrust machines eliminate the need to balance the barbell and follow a fixed trajectory, making it easier to establish a mind-muscle connection. The thigh pads on machines are often more comfortable than barbell pads. However, whether a machine or a barbell is better depends on personal preference and specific training goals.
What other equipment can I use for hip thrusts besides a barbell?
- You can use various equipment for hip thrusts, such as resistance bands, dumbbells, kettlebells, a hip thrust machine, or a Smith machine. Each type of equipment provides a different stimulus to your muscles, so incorporating different variations can enhance your overall training effectiveness.
Can I replace the deadlift with the hip thrust in my leg workout?
- The deadlift is a compound exercise that targets multiple muscle groups along the posterior chain, while the hip thrust primarily focuses on the glutes. While both are beneficial, if you had to choose one, the deadlift is generally more comprehensive. However, including both exercises in your routine can provide a well-rounded leg workout.
Can hip thrusts cause lower back pain?
- Hip thrusts can lead to lower back pain if performed with improper form. It’s crucial to engage your core, glutes, and lower back while maintaining a neutral spine throughout the movement. Paying attention to form and gradually increasing weight can help minimize the risk of lower back discomfort.
Is it normal to feel soreness in the glutes after doing hip thrusts?
- Yes, it is normal to experience soreness in your glutes after performing hip thrusts, especially if you’re new to the exercise or have increased the intensity or volume of your workout. This soreness, known as delayed onset muscle soreness (DOMS), indicates that your muscles are adapting and growing stronger. Allow adequate rest and recovery between sessions to facilitate muscle repair and growth.
How often should I include hip thrusts in my workout routine?
- The frequency of hip thrusts in your workout routine depends on your overall training program, goals, and recovery ability. Generally, incorporating hip thrusts 1-3 times per week can be effective for building glute strength and size. Ensure you vary the intensity, volume, and equipment used to prevent plateauing and promote muscle growth.
Can hip thrusts help improve athletic performance?
- Yes, hip thrusts can contribute to improved athletic performance, particularly in activities that require lower body strength, power, and explosiveness. Strengthening the glutes through exercises like hip thrusts can enhance sprinting speed, jumping ability, agility, and overall lower body strength. Including hip thrusts in a well-rounded training program alongside other exercises can lead to better athletic performance.
Overview
The hip thrust stands out as a fantastic exercise for enhancing lower body explosiveness, refining aesthetics, and bolstering balance and posture. Despite its seemingly straightforward nature, many individuals execute the hip thrust incorrectly. Achieving optimal results requires precise form and execution.
Consider incorporating the hip thrust into your routine 1-2 times per week, adjusting based on your experience and objectives. Explore the progression exercises, variations, and alternatives outlined in this guide to maintain engagement and effectiveness in your workouts. Wishing you success in your fitness journey!
References;
- Elzanie A, Borger J. Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [Updated 2022 Mar 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.
- Neto WK, Soares EG, Vieira TL, Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020 Feb 24;19(1):195-203. PMID: 32132843; PMCID: PMC7039033.
- Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
- Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2017). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyography amplitude in the back squat and barbell hip thrust exercises. Journal of applied biomechanics, 33(2), 83-89. doi: 10.1123/jab.2016-0203
- Andersen, V., Fimland, M. S., & Mo, D. A. (2019). The effects of adding single-joint exercises to a multi-joint exercise resistance training program in trained women. The Journal of Strength & Conditioning Research, 33(9), 2353-2363. doi: 10.1519/JSC.0000000000003116
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