Hip Thrust Muscles Worked: The Ultimate Guide to Building Stronger Glutes and Flexibility

If you’re aiming for stronger glutes and a more flexible posterior chain, hip thrusts are a must-have exercise in your routine. Whether you’re a weightlifter or a beginner, this exercise is a game changer.

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What Are Hip Thrusts?

Hip thrusts, often referred to as elevated glute bridges, target the glutes and posterior chain. The beauty of this move is its ability to isolate the glutes, helping you develop a muscular booty while improving hip and spinal flexibility.

For anyone aiming to sculpt a strong, shapely posterior, hip thrusts are essential. In fact, a 2019 study found that barbell hip thrusts significantly improved sprint times and activated the hip extensors better than other exercises.

How to Perform Hip Thrusts Correctly

Ready to add hip thrusts to your workout? Here’s how to do it properly:

1. Set Up: Position your upper back against a sturdy bench or box. Your knees should be bent with feet flat on the floor, hip-width apart. The bench should be under your shoulder blades.
2. The Movement: Press through your heels and lift your hips towards the ceiling. Make sure your thighs become parallel to the floor. Squeeze your glutes at the top, hold briefly, and return to the starting position.
3. Reps: Start with 3 sets of 12-20 reps. If you’re new, begin with fewer reps and increase as you gain strength.

What Muscles Do Hip Thrusts Work?

Hip thrusts primarily target the glutes (both gluteus maximus and gluteus medius). But that’s not all. This move also engages your hamstrings, quads, core, and hip adductors.

While glute bridges from the floor are a great alternative, hip thrusts provide a higher range of motion and engage your posterior chain more effectively.

Benefits of Hip Thrusts

Hip thrusts are more than just a booty builder. They enhance your athletic performance, too. Here’s what you can expect with consistent practice:

• Stronger Glutes: A key to a more powerful posterior chain.
• Reduced Risk of Injury: Stronger glutes lead to better stability and a lower risk of back pain, knee pain, and other injuries.
• Improved Athletic Performance: Hip thrusts can help you jump higher, sprint faster, and become more agile.

How to Perfect Your Hip Thrust Form

For optimal results, here’s what to do and avoid:

Do:

• Complete the full range of motion: Aim for a 90-degree angle at the hips.
• Keep your back neutral: Avoid arching your lower back to fully activate the glutes.

Don’t:

• Place your feet too far forward: This reduces glute activation and puts unnecessary strain on your hamstrings.
• Come up onto your toes: Keep your heels planted to engage your entire posterior chain.

Hip Thrusts with Weights

Ready to take it up a notch? Add weight to make hip thrusts more challenging:

• With Dumbbells or Weight Plates: Place the weight on your hips for extra resistance.
• With a Barbell: Set the barbell across your hips, ensuring a secure grip.
• With a Smith Machine: For a more controlled movement, use a Smith machine or resistance band.

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Variations to Challenge Your Glutes

Add variety to your routine with these hip thrust variations:

• Single-Leg Hip Thrust: Focus on one glute at a time for an extra challenge.
• Banded Hip Thrust: Increase resistance with a resistance band looped under your feet.
• Glute Bridge: Great for targeting your glutes while minimizing quad activation.

Conclusion

Hip thrusts are a key exercise for building stronger, shapelier glutes. Whether you’re a beginner or seasoned lifter, this move will improve your flexibility, power, and athleticism. Add 12-20 reps to your routine 3-5 times a week for maximum results.