10 Hip Thrust Benefits to Build Stronger Glutes

Overview and Benefits of Hip Thrusts

If you're looking to build your lower body, correct your posture, or improve your athletic performance, you're in the right place. Considered to be one of the best exercises that aim at working on the glutes and other muscle groups around the hips, hip thrusts are one of the most popular exercises that are commonly used in fitness workouts. It's performed by sitting with your back against a bench, with a weight placed on your hips, and lifting your hips until your body forms a straight line from shoulders to knees.

Utilizing hip thrust machines can enhance this exercise by ensuring proper form and providing adjustable resistance, making it easier to achieve optimal glute activation and strength gains [4]. In this article, we'll guide you to discovering the importance and benefits of hip thrusts, plus how you can incorporate them into your workouts.  We'll dive into why this exercise is a staple in strength training, and how it can help you get the most out of your workout routine.

We'll also look at some common mistakes while doing this exercise and the ways to prevent them so you can maximize the effectiveness of this exercise. Keep reading to learn more about the hip thrust, how to do it right, and how it could help you.

Importance of Hip Thrusts in Strength Training

The hip thrust exercise is fundamental in building up the largest muscle in the human body, the gluteal muscles—that’s including the gluteus maximus muscle, gluteus medius, and gluteus minimus, which are quite useful in most movements in our everyday activities as well as in sports [1]. It also involves the use of other lower body muscles in the process, hence improving overall strength and athletic performance. The horizontal force production of hip thrusts is important for activities such as sprinting and jumping.

These are some of the reasons why this exercise is helpful for those looking to improve their fitness and even athletes who want to enhance their performance through strength training exercises. Keep in mind that to get the most out of hip thrusts and avoid lower back pain, it's recommended to perform the exercises with proper form and, depending on your goal, by using glute and hip machines.

How to Perform the Hip Thrust Exercise

Equipment Needed

To perform hip thrusts effectively, you’ll need the following equipment:

• Barbell or dumbbells
• Weight plates
• A bench or sturdy elevated surface
• Hip thrust machine (optional)

Step-by-Step Instructions

1. Sit with your upper back against a bench and barbell over hips.
2. Brace your core, lift your hips until your body forms a straight line.
3. Squeeze glutes at the top, then lower hips back down.

Tips for Effective Execution

• Ensure your knees are at a 90-degree angle at the top of the thrust.
• Avoid overarching your lower back; maintain your spine at a neutral position.
• Focus on squeezing your glutes rather than pushing with your lower back.

Top 10 Hip Thrust Benefits

1. Strengthens Glutes and Hamstrings
2. Improves Posture
3. Enhances Athletic Performance
4. Reduced Pain
5. Increased Bone Density
6. Easier Daily Activities
7. Pelvic Health and Mobility Improvements
8. Strength and Stability Improvements 
9. For Females: Lower Body Sculpting and Childbirth Benefits
10. For Males: Core Stability and Sexual Health

Now, let’s take a closer look at how hip thrusts can give you these benefits. We’ll also break them into categories so you can quickly find the ones relevant to your fitness goals. 

Core Benefits of Hip Thrust

1. Strengthens Glutes and Hamstrings

Hip thrusts are very beneficial in strengthening the glute muscles and hamstrings which are the muscles essential in daily life and sports. Toned buttocks and thigh muscles improve the strength of the lower limbs, which means activities like lifting, running, and jumping become easier and safer [2].

2. Improves Posture

Hip thrusts also help to enhance posture since it involves the strengthening of muscles that form the foundation of the pelvis and the lower back. This means easier pain prevention and fewer cases of chronic pain and spinal misalignment that are associated with prolonged sitting and poor body mechanics.

3. Enhances Athletic Performance

This is also an effective lower body exercise since they enhance the horizontal force production that is vital for athletic performance particularly in regard to activities such as running and jumping. This exercise increases the power and speed of hip extension, which may lead to improved performance in sports and other exercises involving explosive movements. Also, enhanced glute strength and stability resulting from hip thrusts enhance overall body function and aids in injury prevention.

Health and Wellness Benefits of Hip Thrust

4. Improved Posture and Reduced Pain

Hip thrusts tone up your glutes, which assist in maintaining proper pelvic alignment. This helps your lower back as it relieves some pressure, thus reducing pain and adjusting your posture. It also gives you stronger glutes and helps you avoid pain when sitting or standing for a long time. 

5. Increased Bone Density

They’re also a form of resistance exercise which means that they assist in building the strength of your bones. This is because they help in avoiding diseases that weaken the bones such as osteoporosis. Better bones imply that if you fall, your bones will not easily get fractured.

6. Easier Daily Activities

Due to the strengthening of the glutes and hamstrings, hip thrusts can help you perform simple tasks better. You'll be able to walk without as much difficulty, get upstairs, and lift easier. This exercise enables the body to improve its mobility, thus making daily living activities easier. 

Hip Thrust Performance Enhancements

7. Pelvic Health and Mobility Improvements

Hip thrusts also have an important role in enhancing pelvic stability and movement, which is useful in activities such as running and jumping. Improved pelvic stability means better movement efficiency and reduces risk of injury.

8. Strength and Stability Improvements 

Hip thrusts effectively strengthen the lower body and core muscles, thus making you more balanced. This enhanced strength assists in many functions in our daily life, be it in sports or any other activity. Muscles that are stronger can help your body inwards prevent many injuries from occurring and enhance your health in general.

Hip Thrust Exercise Benefits for Males and Females

9. For Females: Lower Body Sculpting and Childbirth Benefits

Hip thrusts are particularly beneficial for women aiming to sculpt their lower bodies. Strong glutes and core muscles also support pelvic stability during pregnancy, which can potentially ease strain on the lower back during childbirth and recovery [5].

10. For Males: Core Stability and Sexual Health

The increased lower-body strength and core stability provided by hip thrusts can have additional benefits for males, such as enhanced performance in activities requiring lower body strength and stability. This can indirectly support aspects like male sexual health by improving pelvic stability and endurance [3].

Common Mistakes When Performing Hip Thrusts

Alignment and Form

• Incorrect foot placement: Feet too far forward or backward can reduce effectiveness and cause strain.
• Poor hip alignment: Dropping the hips too low or not extending fully can diminish benefits.

Proper Use of Equipment

• Using inadequate weights: Not challenging yourself with appropriate resistance can limit progress.
• Neglecting support pads: Skipping padding can lead to discomfort and improper form.

Strategies to Avoid Common Mistakes

• Start with lighter weights to master proper form before progressing.
• Use mirrors or ask for feedback to ensure correct alignment.
• Incorporate proper warm-ups and stretches to prepare the muscles.

Hip Thrust Exercises and Workouts

Complementary Exercises

To ensure balanced muscle mass development, integrate complementary exercises such as squats, lunges, and deadlifts alongside your hip thrusts. Incorporating a variety of exercises will help target different muscle groups and prevent overuse injuries. Additionally, consider including hip thrust alternatives to diversify your workout routine and challenge your muscles in new ways. You can also try these if you’re unable to perform hip thrusts: 

• Romanian Deadlift (RDL)
• Bulgarian Split Squat
• Glute Bridge
• Kettlebell Swing
• Cable Pull-Through
• Step-Up

Hip Thrust Variations to Try

To increase workout intensity, target different muscles, or address muscle imbalances, you can also try different hip thrust variations, such as:

• Barbell Hip Thrust
• Dumbbell Hip Thrust
• Resistance Band Hip Thrust
• Single-Leg Hip Thrust:
• Smith Machine Hip Thrust

Advanced Techniques for Hip Thrust

Banded Variations

Adding bands can increase resistance at the top of the movement, further activating the glutes.

Unilateral Movements

Performing single-leg variations or adding a single-leg lift at the top of the thrust increases difficulty and targets stabilizer muscles.

Progressive Overload Strategies

Gradually increase the weight or resistance over time to continually challenge your muscles and promote growth.

Sample Hip Thrust Workouts for Balanced Muscle Development

Whether you're a beginner looking to build a solid foundation or an advanced lifter aiming to maximize gains, integrating a hip thrust routine into your training program can get you one step closer to your fitness goals. Here are two sample workouts tailored for different fitness levels to help you achieve balanced muscle growth:

Beginner Workout

• 3 sets of 10-12 hip thrusts
• 3 sets of 10 squats
• 3 sets of 12 lunges (each leg)

Advanced Workout

• 4 sets of 15 hip thrusts
• 4 sets of 12 front squats
• 4 sets of 10 single-leg deadlifts (each leg)

Hip Thrust Exercise Benefits: Frequently Asked Questions

How to Increase Glute Size with Hip Thrusts?

Focus on progressive overload by gradually increasing weight, maintaining high tension, and incorporating variations to fully engage the glutes.

What Makes Hip Thrusts Better Than Other Glute Exercises?

Hip thrusts isolate the glutes more effectively than many other exercises, providing targeted activation and superior strength and hypertrophy benefits.

What Are the Differences Between Hip Thrusts and Barbell Thrusts?

Both refer to the same exercise; however, barbell thrusts specifically emphasize using a barbell for resistance, while hip thrusts can use various types of resistance.

What Are the Benefits of Hip Thrusts for Male Athletes?

For male athletes, hip thrusts enhance core stability, improve hip extension strength, and may positively impact pelvic health and performance.

Hip Thrust Benefits: Conclusion

Including hip thrusts in your workout routine is a great way to strengthen your lower body, correct posture, and increase your athletic abilities. This exercise is very helpful in firming up the glutes, hamstrings, and other lower body muscles that are useful in our everyday activities and in sports. Also, by using glute and hip machines, it's easier to maintain proper form and gradually take up higher resistance to enable adequate muscle engagement and strength improvement. 

For women, hip thrusts are an excellent way to get a more toned and defined lower body an as they go through a lot of pain during pregnancy, hip thrusts help by relieving some of this pressure from the lower back. Men can also gain better core stability as well as better pelvic health which can greatly benefit them in activities that call for lower body strength. 

For best results, it's crucial to do hip thrusts correctly, and consider incorporating hip thrust machines for more effective workouts. These machines can also be easily adjusted for resistance and extra stability to make working towards your fitness goals easier for you.

Lastly, this exercise can be useful for any fitness level you may be in—from novices to advanced lifters—hip thrusts will not only help you get stronger and more toned glutes; they’ll also add a fun and exciting element to your fitness journey. Try hip thrusts in your next workout and get ready to see amazing results!

Looking for more machines that help enhance your glutes? Check out our full collection of glute machines.

References

1. Brazil, A., Needham, L., Palmer, J. L., & Bezodis, I. N. (2021). A comprehensive biomechanical analysis of the barbell hip thrust. PloS One, 16(3), e0249307. https://doi.org/10.1371/journal.pone.0249307

2. Contreras, B., Cronin, J., & Schoenfeld, B. (2011). Barbell hip thrust. Strength and Conditioning Journal, 33(5), 58–61. https://doi.org/10.1519/ssc.0b013e31822fa09d

3. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., McMaster, D. T., Reyneke, J. H., & Cronin, J. B. (2017). Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Males: A Randomized Controlled Trial. Journal of Strength and Conditioning Research, 31(4), 999–1008. https://doi.org/10.1519/jsc.0000000000001510

4. Neto, W. K., Vieira, T. L., & Gama, E. F. (2019, June 1). Barbell Hip Thrust, Muscular Activation and Performance: A Systematic review. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6544005/

5. McCurdy, K., Walker, J., Kelly, C., & Polinski, M. (2021). Hip and Knee Extensor Activation During the Hip Thrust and Rear-Foot–Elevated Split Squat in Trained Females. Journal of Strength and Conditioning Research, 35(5), 1201–1207. https://doi.org/10.1519/jsc.0000000000004035