Hip thrusts for the glutes
Is the hip thrust a good exercise for the glutes?
This exercise is controversial because many people mistakenly consider it excellent for the glutes. It isn’t!! Let’s look at the facts:
Gluteus maximus
The gluteus maximus (the target muscle) is only worked effectively through a large range of motion. The hip thrust starts with a 135-degree angle between the thigh and torso and ends at 180 degrees, meaning a range of motion of just 45 degrees!
In movements such as squats and leg presses, for example, it’s possible to reach a range of motion of up to 135 degrees—in other words, at least 3 times more!
Lower back activation
The hip thrust strongly activates all the muscles in the lower back, creating an isometric stabilizing contraction. This means that, when performed regularly, this exercise can help with the very important task of stabilizing the lower back… See👍🏼it can be very useful!
Posterior pelvic tilt
Many people use or prescribe this exercise for a number of reasons, the main one being that the person doesn’t have a posterior pelvic tilt (the pelvis tilted too far forward) or an anterior pelvic tilt (the pelvis tilted too far backward).
Someone with this condition doesn’t have the necessary structure to perform a squat properly and without risking injury. If they do perform one, it may not produce the desired muscle activation.
Martial arts athletes
For most people, this exercise may be completely unnecessary, but for a Jiu-Jitsu or MMA athlete, it could make the difference in a competition. The hip thrust (“upa,” as it’s known in grappling) helps with explosive movements that involve lifting the hips, such as escaping from mount, escaping from side control (the “100 kilos” position), or even reversing positions.
The hip thrust can help you a lot… But not with your glutes.
Some variations of the pelvic tilt are generally recommended to help build the lower-back muscles and also to treat pain.
That’s because this simple exercise focuses on strengthening and stretching the core muscles associated with discomfort in this area. In addition, pelvic tilts are safe for virtually everyone, including pregnant women.
When it comes to the glutes, the hip thrust isn’t the best training option.
Another option is to increase the weight you use when performing specific movements. Just be sure to increase the weight gradually. Increase it too much, too quickly, and you risk injuring yourself.
Ideally, your glute workout routine should build your glutes without creating imbalances in other muscles. This can sometimes happen if you’ve already injured a particular area of your body and therefore don’t train it.
