Hip thrust: The exercise to strengthen the glutes

The hip thrust is one of the most popular exercises for those looking to improve their strength, mobility, and tone their glutes. It has become a staple in training programs, whether at the gym or at home, thanks to its effectiveness in targeting the posterior chain. This article offers a detailed exploration of the hip thrust, including proper technique, muscles worked, and mistakes to avoid for better progression.

We will also guide you through the possible variations of the movement, whether performed on the floor, with dumbbells, or on a dedicated machine. If you're looking to improve your strength training performance and grow your glutes, this article is for you.

What is the hip thrust?

The hip thrust is a strength training exercise that involves performing a hip extension by lifting the pelvis, while keeping your back supported on an elevated surface, such as a bench. Traditionally, this movement is performed with the back resting on a bench or elevated surface, which maximizes range of motion and allows for more load to further engage the glutes.

However, it is also possible to perform this exercise on the floor, especially if you train at home or do not have access to a bench. The floor version is ideal for beginners or for those looking to improve their technique before moving on to heavier loads. Although the range of motion is reduced compared to the bench version, it is still effective in targeting the glutes, hamstrings, quadriceps, and core stabilizing muscles.

In both variations, the hip thrust is a very effective exercise for developing the posterior chain, particularly the glutes, while improving pelvic and lower back stability.

Muscles worked during the hip thrust

The hip thrust is an exercise that primarily targets the muscles of the posterior chain, especially the glutes. However, several other muscle groups are also recruited to stabilize the movement and maximize the effectiveness of the exercise. Here's an overview of the main muscles involved:

• The glutes: This is the main muscle worked during the hip thrust. The glutes are actively contracted when you perform hip extension, making this one of the most effective exercises for toning and strengthening this area.
• The hamstrings: Located at the back of the thighs, the hamstrings are also strongly activated, particularly during the upward phase of the movement. These muscles play a key role in knee flexion and hip extension, contributing to the power and fluidity of the movement.
• The quadriceps: Although the quadriceps (the muscles at the front of the thighs) are less engaged than the glutes and hamstrings, they act secondarily to stabilize the movement, especially when holding the top position.
• The core stabilizing muscles: The lower back and abdominals play an essential role in maintaining body stability and alignment during the exercise. These muscles work in synergy to ensure correct posture, prevent injuries, and maximize the benefits of the movement.

Hip thrust and gluteal muscles: Which part of the glutes is worked?

The hip thrust is recognized as one of the most effective exercises for developing the glutes, but it primarily acts on different parts of these muscles depending on how it is executed.

The three parts of the glutes

The glutes consist of three main muscles:

Hip thrust variations to target different angles

It is possible to adapt the execution of the hip thrust to emphasize the involvement of certain parts of the glutes:

• Foot positioning: By modifying your foot position (closer or wider apart), you can adjust the activation of the gluteus maximus and stabilizing muscles. For example, wider feet (shoulder-width apart) will emphasize gluteus medius activation, while closer feet may emphasize the gluteus maximus.
• Single-leg variation: Doing the hip thrust on one leg (unilateral) allows you to focus the effort on one glute at a time, increasing the intensity of the exercise and providing better work for each side of the glutes.

Hip thrust technique: How to perform the exercise correctly

Starting position

To properly execute a hip thrust, it's essential to start with the correct position. Here are the key steps:

• Position yourself on a bench: Lie with your back on a stable bench and place your feet flat on the floor, slightly apart, so that your knees are at about a 90-degree angle.
• Setting up the barbell or dumbbells: If you are using weights, place a barbell or dumbbells on your hips. For added comfort, a mat or protective pad can be placed under the barbell.
• Back alignment: Ensure your back is straight and your head is neutral, without hyperextension.

The movement: Lifting and lowering the pelvis

• Lift your pelvis: Squeeze your glutes and push through your heels to lift your pelvis towards the ceiling. Keep the barbell stable and ensure your knees remain aligned with your feet.
• Contract your glutes: At the top of the movement, you should feel a maximum contraction in your glutes.
• Lower slowly: Lower your pelvis, controlling the movement to avoid injury.

Common mistakes to avoid

• Hyperextension of the back: Do not let your back arch during the ascent. This can lead to lower back pain.
• Improper foot alignment: Ensure your feet are properly positioned to maximize glute activation.

Hip thrust variations

There are several ways to perform the hip thrust, each with its own advantages. These variations allow for different muscular stimulations, adjust the difficulty of the exercise, and adapt it to different training levels.

• Floor hip thrust: The floor hip thrust is the simplest and most accessible version of this exercise. It's perfect for beginners or those training at home, as it doesn't require a bench or specific equipment. You can do it with a dumbbell or a barbell if you have one available. Although less intense than other variations, it remains effective for working the glutes, hamstrings, and stabilizing muscles.
• Bench hip thrust with barbell or dumbbell: The bench hip thrust is a more advanced variation, allowing for better isolation of the glute muscles by elevating the back. You can add load by using a barbell or dumbbell to increase the exercise's intensity. If you prefer, you can also do it with your body weight, especially if you're a beginner or want to work on technique before adding weights.
• Hip thrust machine: The hip thrust machine is a more targeted and secure version of the exercise. It allows for heavier loads, which is ideal for optimizing progression in strength training while reducing the risk of injury. This machine also offers more comfort and stability, making it particularly interesting for practitioners looking to maximize their glute work while maintaining perfect alignment.
• Unilateral hip thrust: The unilateral hip thrust (or single-leg hip thrust) involves performing the exercise by lifting only one leg at a time. This variation allows you to work each side of the glutes independently, which can help correct muscular imbalances. It engages the stabilizing muscles more and strengthens coordination.
• Elevated feet hip thrust: The elevated feet hip thrust is an interesting variation where the feet are placed on an elevated surface, which allows for better targeting of the upper glutes. This position changes the angle of the movement and engages the gluteal muscles differently. It's an ideal variation for those who want to deepen their glute work.
• Banded hip thrust: The banded hip thrust is a version that adds variable resistance throughout the movement. The elasticity of the bands creates increasing tension as you lift the pelvis, which increases the difficulty of the exercise and helps strengthen the glute muscles progressively. This variation is particularly useful for those training at home, as resistance bands are lightweight, portable, and inexpensive.
• Practicing hip thrust at home: While some hip thrust variations, like the machine version, are mainly available in gyms, many versions can be done at home. The floor hip thrust, unilateral hip thrust, banded hip thrust, and even the dumbbell hip thrust are all exercises perfectly doable in the comfort of your home, with simple equipment or even without any additional load.

How to progress with the hip thrust

Here are some key tips to improve your performance with this exercise and achieve your goals faster.

• Warm up properly: Before starting any strength training session, an adequate warm-up is essential to prepare your body and prevent injuries.

For the hip thrust, focus on warming up the hips, hamstrings, glutes, and lower back. Here are some exercises to include in your warm-up:

• Hip mobilization: Perform hip circles to improve mobility.
• Dynamic stretches: Stretch the glutes, hamstrings, and lower back with light movements.
• Glute activation: Use a resistance band for targeted glute activations with exercises like clamshells or floor glute bridges.
• Light sets: Start your session with a few sets of hip thrusts with no weight or a light weight to gradually activate the muscles.

A good warm-up reduces the risk of injury, increases blood circulation, and prepares your muscles for the intensity of the upcoming workout.

• Gradually increase the load: To progress in the hip thrust, progressive overload is essential.

The gluteus maximus responds to heavy weight training by growing and gaining strength. However, it is important to increase loads gradually to avoid injuries and optimize muscle gains.

• Start with a light weight: If you're a beginner, start with an empty barbell or a light dumbbell to get familiar with the technique.
• Progressively increase the loads: When you are comfortable with your technique, start adding weights gradually. Try to increase the load by 2.5 to 5 kg per week, depending on your progression.
• Progressive overload: To stimulate muscle growth, it's crucial to always challenge your muscles by progressively increasing the load as you train.

Remember that progressive overload, which involves slowly increasing weights while maintaining good technique, is the cornerstone of progression in this exercise.

• Work on technique and form: Maintaining good technique is fundamental to prevent injuries and optimize results.

Here are some key elements to keep in mind for proper hip thrust execution:

• Back position: Your back should be well supported on the bench, with the upper part of your back just below your shoulder blades. Make sure your spine remains neutral throughout the movement.
• Knee and foot alignment: When you lift your pelvis, your knees should be aligned with your feet. Keep your feet hip-width apart, with your heels pressed into the ground to maximize glute activation.
• Controlled movement: Don't perform the movement too quickly. Take your time to control each phase of the movement: the upward movement of the pelvis should be slow and controlled, as should the descent.
• Avoid arching the lower back: Avoid overextending the lower back at the top of the movement. The pelvis should be completely aligned with the torso, without straining the spine.

Poor technique can not only limit results but also lead to injuries. Always focus on a smooth and controlled movement.

• How many sets and reps should you do?: The number of sets and repetitions depends on your goals. Here are some recommendations based on your priorities:

If you are a beginner, start with 3 sets of 8 to 10 repetitions with a light weight, then adjust according to your progress and goals.

• Recovery and training frequency: Recovery is essential to allow muscles to rebuild and strengthen.

Don't neglect rest days between hip thrust sessions, especially if you are working with heavy loads.

• Recommended frequency: For best results, do this exercise 2 to 3 times a week. This allows you to work your glutes intensely while leaving enough time for muscle recovery.

Maximizing glute results: Don't limit yourself to hip thrusts

While the hip thrust is a very effective exercise for developing the glutes, you shouldn't limit yourself to it alone to get the best results. To truly maximize muscle growth and tone in this area, it's essential to incorporate a variety of glute-targeting exercises and pay attention to your diet.

Supplementing hip thrusts with other glute exercises

Here are some complementary exercises to target different angles of the glutes and ensure optimal muscle work:

• Squats: The squat is a basic leg exercise that also significantly activates the glutes. In particular, full squats increase the stretch on the glutes, which promotes their development.
• Forward and reverse lunges: Lunges target not only the glutes, but also the quadriceps and hamstrings. They strengthen the entire posterior chain while increasing glute activation.
• Stiff-legged deadlifts: The stiff-legged deadlift is an excellent exercise for the posterior chain, including the glutes, hamstrings, and lower back. It is a compound movement that effectively works all the muscles of the lower body.
• Hip abduction: Using a resistance band or a machine, hip abduction is ideal for targeting the gluteus medius and gluteus minimus.

By combining these exercises with hip thrusts, you will stimulate all parts of the glutes and maximize muscle gains.

The importance of a balanced diet

Once the training is well structured, nutrition plays a crucial role in achieving your goal. To promote muscle growth, it is essential to consume the right nutrients to nourish your muscles and facilitate their recovery after exercise. Here are the three key macronutrients to include in your diet:

• Proteins: Proteins are essential for repairing and building muscle tissue after training. To maximize glute growth, aim for about 1.6 to 2g of protein per kilogram of body weight daily. High-quality protein sources include lean meats, fish, eggs, dairy products, as well as plant-based options like legumes and tofu.
• Carbohydrates: Carbohydrates provide the energy needed for your workouts. Without a sufficient amount of carbohydrates, you risk lacking energy to perform intense movements like hip thrusts. Consume complex carbohydrates such as sweet potato powder, brown rice, oatmeal, and vegetables for slow and sustained energy release. You can also include fruits for a quick carbohydrate boost before or after training.
• Fats: Healthy fats play an important role in hormone production, including testosterone, which can help increase muscle mass. Consume healthy fats from foods like almonds, peanut butter, and olive oil.

In addition to eating well and staying hydrated, adding electrolytes during training can improve performance and recovery. Electrolytes, such as sodium, potassium, calcium, and magnesium, help maintain fluid balance, prevent muscle cramps, and support muscle function. They thus promote better hydration and faster recovery after exercise.

Rest and recovery

Rest is just as important as training and nutrition for promoting muscle growth. The glutes, like all other muscles, need time to repair themselves after an intense workout. Lack of rest can lead to injuries or slow down progress. Make sure you get enough sleep (ideally between 7 and 9 hours per night) and plan rest days or light training between intensive sessions.

Conclusion:

The hip thrust is an essential exercise for those looking to strengthen their glutes, improve their posture, and progress in weight training. Whether at home with dumbbells or at the gym with machines, this exercise can be adapted to all levels. To maximize the benefits, it is crucial to master the technique and gradually increase the load.

With benefits for strength and muscle hypertrophy, the hip thrust should be included in any lower body training program.

Sources:

1. Brazil, A., Needham, L., Palmer, J. L., & Bezodis, I. N. (2021). A comprehensive biomechanical analysis of the barbell hip thrust. PLOS ONE. DOI: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0249307
2. Plotkin, D. L., Rodas, M. A., Vigotsky, A. D., McIntosh, M. C., Breeze, E., Ubrik, R., Robitzsch, C., Agyin-Birikorang, A., Mattingly, M. L., Michel, J. M., Kontos, N. J., Lennon, S., Frugé, A. D., Wilburn, C. M., Weimar, W. H., Bashir, A., Beyers, R. J., Henselmans, M., Contreras, B. M., Roberts, M. D. (2023). Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Frontiers in Physiology. DOI: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1279170/full