Hip thrust: does it work or not?
Is the hip raise a good exercise for the glutes?
An exercise that is controversial in terms of its use, since many people mistakenly consider it excellent for the glutes. And it isn’t!! Let’s look at the facts:
Gluteus maximus
The gluteus maximus (target muscle) is only worked effectively through a large range of motion. The pelvic raise starts with a 135-degree angle between the thigh and torso and ends at 180 degrees, meaning a range of motion of 45 degrees! In movements such as squats and leg presses, for example, you can achieve a range of motion of up to 135 degrees, or at least 3 times more!
Lower back activation
The hip thrust strongly activates all the muscles in the lower back, generating an isometric stabilizing contraction. This means that, when done consistently, this exercise helps with the very important task of stabilizing the lower back… See👍🏼 it can be very useful!
Posterior pelvic tilt
Many people use this exercise, or prescribe it, for a few reasons, the main one being that the client does not have a posterior pelvic tilt (the pelvis tilted too far forward) or an anterior pelvic tilt (the pelvis tilted too far backward).
A person in this situation does not have the necessary structure to perform a squat properly and without risking injury. If they do perform it, it may not produce the desired activation.
Martial arts athletes
For most people, it may be a completely unnecessary exercise, but for a Jiu-Jitsu or MMA athlete, it can make the difference in a championship. The pelvic raise exercise (known as the “upa” in the fight world) helps with movements that require explosive power and hip elevation, such as escaping from mount, the “100 kilos” position, or even reversing position.
The hip thrust can help you a lot… But not your glutes.
Some variations of the pelvic tilt are generally recommended to help hypertrophy the lower back and also to treat pain.
This is 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 practically anyone, including pregnant women.
When we’re talking about the glutes, the hip thrust is not the best training option.
Another option is to increase the weight you use when performing specific movements. Just make sure to increase the weight slowly. Increase it too much, too quickly, and you risk injuring yourself.
Ideally, your butt workout routine should build your glutes without creating imbalances in other muscles. This sometimes happens if you have already injured a particular area of your body and therefore don’t train it.
