Hip Thrust Guide | Form, Benefits, Variations, and Tips!

Hip Thrust Exercise Guide

The hip thrust is a fantastic exercise for targeting the glutes and improving strong hip extension mechanics.

Whether you're a true beginner or weathered gym rat, chances are you can find benefit performing hip thrusts on a regular basis. Strong and powerful glutes have carryover to sport performance, daily life, and other lifts.

In this video, we break down how-to perform hip thrusts, their benefits, variations, muscles worked, mistakes to avoid, and how to program them!
HIP THRUST BENEFITS

1. Great for Glute Hypertrophy, Strength, and Power

The hip thrust can be loaded in multiple ways, which makes it a fantastic training tool for targeting a plethora of training adaptations like hypertrophy, strength, and power.

2. Easy to Scale

The hip thrust has a pretty low bar of entry, so true beginners on top of gym veterans can obtain benefit with this movement by easily scaling it for their needs.

3. Solid for Warm-Ups and Burnouts

The hip thrust can also be a fantastic warm-up and burnout tool. If you're priming hip extension before heavy squats or deadlifts, then use light hip thrusts to get ready, or even program them with burnout sets at the end of workouts for additional training volume.
HIP THRUST MUSCLES WORKED

The hip thrust primarily works the muscles involved in hip extension with the glute maximus serving as the prime mover. Check out all of the muscles worked by hip thrusts below:

Glute Maximus — Primary Mover
Glute Medius
Hamstrings
Quads
Adductors 

The hip thrust and back squat are both fantastic movement for strengthening the glutes, but how do they compare?

This 2015 study suggested that hip thrusts are slightly better for targeting the glute maximus and biceps femoris at 10-RM loads!

The Study: https://www.ncbi.nlm.nih.gov/pubmed/26214739

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