Hip Thruster

The hip thruster is a highly effective exercise designed to target and strengthen the glutes, making it a popular choice for those seeking to enhance their lower body strength and improve their athletic performance. Unlike other glute-focused exercises, the hip thruster involves elevating the upper back on a bench while keeping the feet firmly planted on the ground, allowing for a greater range of motion and more intense glute activation. As you perform the hip thruster, the gluteus maximus is the primary muscle worked, but the movement also engages the hamstrings, quadriceps, and core, making it a comprehensive lower body exercise. By emphasizing the hip extension, the hip thruster helps improve hip mobility and stability, which are essential for various athletic activities, including sprinting, jumping, and lifting. Additionally, the increased glute strength gained from regularly performing hip thrusters can contribute to better posture, reduced lower back pain, and enhanced overall functional movement.

Incorporating the hip thruster into your workout routine can lead to significant improvements in both strength and aesthetics. This exercise is particularly beneficial for individuals looking to build a stronger, more defined posterior chain, as the glute activation is superior compared to many other lower body exercises. For athletes, the hip thruster is invaluable for developing explosive power, as the glutes play a crucial role in movements that require forceful hip extension, such as in sprinting or jumping. Moreover, because the hip thruster is a versatile exercise, it can be modified to suit different fitness levels and goals. Whether you're using a barbell, resistance bands, or body weight, the hip thruster can be adapted to provide a challenging and effective workout. As more people become aware of the benefits of glute training, the hip thruster has solidified its place as a must-do exercise in any strength and conditioning program. By focusing on this movement, individuals can achieve stronger, more powerful glutes, which translates to improved performance in both sports and daily activities.

Hip Thrust for men!

The hip thrust benefits for men are substantial, making this exercise a key component in strength training routines focused on building lower body power and overall athletic performance. One of the primary hip thrust benefits for men is the significant activation and strengthening of the glutes, which are crucial for a wide range of physical activities, including sprinting, jumping, and lifting. Strong glutes contribute to improved posture, enhanced stability, and better performance in sports that require explosive lower body movements. Additionally, the hip thrust benefits for men extend to improved hip extension, which is essential for maximizing power output in exercises like squats and deadlifts. By regularly incorporating hip thrusts into their workout routines, men can develop stronger, more functional glutes that enhance their overall strength and athletic abilities.

The hip thrust is believed to be the top exercise for building glute size and strength, but there are many more reasons to thrust besides simply the aesthetic results. Having strong glutes is crucial for men and women alike, but especially for men who want to improve their other lifts in the gym and their overall athletic performance.

You see, the glutes are three large muscles that help to stabilise the lower back and pelvic region. When the glutes are weak, other problems and injuries tend to occur up or down the kinetic chain in the lower back, hips, or even the knees. Having strong glutes can improve muscle balance and therefore decrease injury risk.

Which types of exercises work the glutes?

The upper glutes are best targeted with bridge/thrust pattern exercises that put them under a lot of tension and abduction work. The lower glutes are best targeted with squat/lunge pattern exercises that stretch them. Some hinge pattern exercises work the glutes secondarily, but not as well as those mentioned above.

The hip thrust itself allows you to work the glutes in a very shortened range of motion through full hip extension which is not possible with squats, lunges, deadlifts, and abduction work. That’s what sets them apart from the others and makes them more superior for glute building. So why else should you add hip thrusts into your repertoire? Dwayne “The Rock” Johnson hip thrusts, so that’s pretty much all the reason you need. But if you need more convincing, here are more benefits.

Benefits of hip thrusts:

1. Increased lower body strength (especially lock out with other lifts like deadlifts, squats, etc.)
2. Increased lower body power (with other lifts like cleans, jerks, etc.)
3. Improved athletic abilities (with jumping, sprinting, etc.)
4. Increased glute size
5. Improved lower back, hip, and pelvic stability

Hopefully by now you’re on board to hip thrust. Let’s make sure you are hip thrusting correctly.

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How to perform a barbell hip thrust:

• Set-up a barbell with weight plates in front of a bench that is 12-14" tall using the Barbell Jack. Place a squat sponge on the barbell, if desired, for comfort.
• Sit on the ground in front of the bench with your legs under the barbell. Then roll the barbell forward over the hips.
• Bend your legs with the feet hip distance apart or slightly wider and toes turned out slightly.
• Next, thrust the hips up momentarily so you can slide your upper back up onto the bench so that it rests just under the shoulder blades. Keep your chin tucked to your chest from here on out.

• Now you're set-up to begin the hip thrusts. Begin with the hips flexed and buttocks lowered (whether they touch the ground or not will vary based on your height/body). Then, thrust the hips up as you squeeze the glutes and raise the hips up until they're in line with the shoulders and knees. Legs should be at ~90-degree bend here at the top, but this can vary.
• Lower the hips back down.
• Repeat for the desired reps.

The hip thrust can be performed with a variety of equipment including but not limited to a barbell, a dumbbell, the Smith machine, or a sand bag.

Bonus: If you want to have even more fun with hip thrusts, try adding in more variations to your hip thrust work. You could add a resistance band around the knees, we always include a FREE resistance band with our Barbell Jack add a pause at the top, do a 1.5 rep, do a single-leg variation, or even add in a plyometric hop!

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Moreover, the hip thrust benefits for men go beyond just aesthetics and strength; they also play a vital role in injury prevention and rehabilitation. Strengthening the glutes through hip thrusts can alleviate common issues such as lower back pain, knee discomfort, and hip tightness, which are often the result of weak or inactive glute muscles. For men who spend long hours sitting, the hip thrust is particularly beneficial in counteracting the negative effects of prolonged sitting, such as weakened glutes and tight hip flexors. The hip thrust benefits for men also include enhanced core stability, as the exercise requires engagement of the entire midsection to maintain proper form. This not only helps in performing the lift safely but also translates to improved performance in other compound movements and daily activities. Overall, the hip thrust benefits for men make it a versatile and essential exercise for anyone looking to build strength, prevent injuries, and achieve a balanced, powerful physique.

Happy thrusting! 

Dr. Stephanie Dorworth

This video and photos are a collaboration between The Barbell Jack and world-renowned Physique Coach Gareth Sapstead (MSc CSCS) | The Fitness Maverick | This is not an affiliation just a genuine collaboration