Why you need to add the hip thrust to your exercise routine

She hip thrusts, bro... It might sound unusual, but the hip thrust sits at the top of the list when it comes to building strong, well-defined glutes. You’re probably already dedicated to squats and deadlifts, and maybe even split squats. But if you truly want to make serious progress in both strength and aesthetics, the hip thrust is non-negotiable. In this blog post, we will explain why it’s so effective, how to perform it correctly, and the common mistakes to avoid.

What makes the hip thrust so effective?

The hip thrust activates the glutes in a way that many other exercises can’t.

Maximum hip extension

During squats and deadlifts, your glutes work hard but never reach their fully shortened position. The hip thrust ensures full hip extension, maximizing glute activation and helping you build stronger, more powerful glutes.

Stronger lifts and explosiveness

Strong glutes enhance performance in squats, deadlifts, and explosive sports movements. Sprinters, powerlifters, and athletes across various disciplines use hip thrusts to boost explosive power and overall lower-body strength.

Injury prevention

Weak glutes can lead to lower back, knee, and hamstring overuse injuries. Strengthening them reduces strain on these areas, improving stability and lowering the risk of injury.

Everyday benefits

Glute strength isn’t just about gym performance. It improves posture, reduces lower back pain, and enhances stability for daily movements like walking, climbing stairs, and lifting objects.

How to perform a hip thrust correctly

To perform a proper hip thrust, you’ll need a hip thrust bench or box, a barbell, and weights. Alternatively, a hip thrust machine can offer an even more effective and convenient setup.

1. Starting position

• Sit with your upper back against a bench or box.
• Roll the barbell over your legs until it rests on your hips. Use a bar pad or rolled-up mat for extra comfort.
• Place your feet flat on the floor, hip-width apart, ensuring that your knees form a 90-degree angle at the top of the movement.
• Tip: Sit down first and place two small weight plates near your knees. This helps you find the correct foot position before starting.

2. Execution

• Drive your hips upwards until your body forms a straight line from knees to shoulders.
• Squeeze your glutes hard at the top and hold the position for 1-2 seconds.
• Lower your hips back down in a controlled motion.

3. Common mistakes and how to avoid them

• Not fully extending: ensure your hips reach full extension at the top of each rep.
• Incorrect foot positioning: feet too far forward over-activate the hamstrings, while feet too close shift the load to the quads. Adjust until you feel maximum glute engagement.
• Going too heavy too soon: prioritize technique over weight. Poor form reduces effectiveness and increases injury risk.

How many sets and reps should you do?

For strength and muscle growth: 4-6 sets of 6-12 reps, heavy weight, 1-3 minutes rest.
For explosive power: 4-5 sets of 3-6 reps, extra heavy weight, 3+ minutes rest.
For endurance and activation: 3-4 sets of 12-20 reps, lighter weight, short rest periods.

Always start with an empty barbell to perfect your technique before increasing the weight.

How to make the hip thrust even more effective

• Banded hip thrusts: use a resistance band above the knees to increase glute activation.
• Tempo hip thrusts: lower your hips in 3-4 seconds, then drive up explosively. This increases time under tension and stimulates muscle growth.
• Single-leg hip thrusts: helps correct muscle imbalances and improves stability.
• Paused hip thrusts: hold the top position for 3-5 seconds for maximum glute activation.

FAQs and interesting facts

Is the hip thrust better than squats for glute growth?
Studies show that the hip thrust generates up to three times more glute activation than squats, particularly at the top of the movement. However, long-term studies indicate that both the hip thrust and back squat lead to similar levels of glute hypertrophy over time. For optimal results, include both in your routine.

Can the hip thrust reduce lower back pain?
Yes. Stronger glutes support the lower back and can help alleviate lower back discomfort.

Why do sprinters use the hip thrust?
Stronger glutes translate directly into faster sprint times and more explosive starts.

Who made the hip thrust famous?
The exercise was popularized by Bret Contreras, also known as the glute guy, who demonstrated that hip thrusts are the most effective movement for glute activation.

Ready to take your hip thrusts to the next level?

With the right hip thrust bench, box, or machine, you can maximize your results and train safely and effectively. A stable setup ensures proper execution and helps you get the most out of this powerful exercise.

Want to know more about our specialised glute training equipment? Check out our collection or get in touch for expert advice.