Is the hip thrust a good exercise?
A controversial exercise 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 (the target muscle) is only worked effectively through a large range of motion. The hip thrust starts at a 135-degree angle between the thigh and torso and ends at 180 degrees—that is, a range of motion of 45 degrees!
In movements such as squats and leg presses, for example, it’s possible to achieve a range of motion of up to 135 degrees—that is, at least 3 times more!
Lower back activation
The hip thrust strongly activates all the lower back muscles, creating an isometric stabilization 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 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 with this condition does not have the necessary structure to perform a squat with good form and without risking injury. If they do perform one, it may not produce the desired muscle 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 between winning and losing a championship. The hip thrust (known as an “upa” in martial arts) helps with movements that require explosive power and hip elevation, such as escaping from the mount, the “100 kilos” position, or even reversing position.
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 that area. In addition, pelvic tilts are safe for practically anyone, including pregnant women.
When we’re talking about 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 slowly. 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 sometimes happens if you’ve already injured a certain area of your body and therefore don’t train it.
