Who Should Do?
General Population
The barbell hip thrust is a great exercise for the general population. While it may look like a complex movement, we assure you it’s incredibly safe and has astounding benefits.
Glute-targeted training can be a major asset in the gym and everyday life.
A 2018 study showed that strengthening the glutes was effective for improving function, and strength and reducing lower back pain.
If you are a beginner, we recommend starting with a lightweight and familiarizing yourself with the technique. Once you are comfortable with your technique, increase the weight gradually, and watch your glute grow.
Bodybuilders
If you are a bodybuilder, then you need to try the barbell hip thrust. It is the most effective way to target your glutes, which can be a game-changer for a sport such as bodybuilding.
Adding 3–4 sets of 8–12 repetitions to your back and leg workouts can promote muscle hypertrophy and transform your physique.
Athletes
If you are an athlete you are going to want to add the barbell hip thrust to your training routine.
Research shows that activating your glutes before sport can improve muscle activation and quality of movement during events.
Adding the barbell hip thrust before your lower body training or events will ensure your glutes work optimally during your bigger lifts.
Who Should Not Do?
People With Acute Muscle Injuries
If you have just torn or strained a muscle in your lower limbs, you should avoid the barbell hip thrust. When we sustain a muscle tear we can experience varying degrees of pain, which can alter our technique.
This could cause some discomfort as the barbell hip thrust requires multiple joints and muscles to work in unison, under heavy load. A sudden change in movement or technique can lead to further injury.
During the first one to three days following an injury, it’s recommended to restrict movement to limit further injury.
If you have just injured yourself, seek the advice of a physical therapist. They will assess your injury and provide you with corrective exercises for a safe and effective recovery.
People With Significant Joint Injuries
People with significant hip and knee joint injuries should not do the barbell hip thrust. The hip thrust requires all our joints to work together to perform. A weak joint may place additional pressure on other joints which can lead to injury.
If you are currently nursing a serious joint injury, consult your physical therapist for recommendation. They will provide you with corrective exercises and alternatives to continue your glute training.
Benefits Of The Barbell Hip Thrust
Builds Stronger Glutes
Barbell hip thrusts are one of the best ways to build stronger glutes. As mentioned, loading the hips directly using a barbell has a greater muscle activation rate for the glutes than the back squat.
To build strength perform 3–5 sets of 5 repetitions at 80%–100% of your one repetition maximum (1RM). This is the maximum amount of weight you can lift for one repetition.
Add it to your leg or back workouts and watch your glute strength increase.
Improves Performance
The barbell hip thrust is an excellent tool for improving performance. The glute is a hip extender, extending the leg behind our body when we walk and run.
Performing a set before a workout or training can enhance glute muscle recruitment. This increases our ability to push off and explode during sports or push with our legs in the gym.
Targets Multiple Muscle Groups
One of the best things about barbell hip thrusts is their ability to target multiple muscle groups.
As mentioned previously, the barbell hip thrust has greater glute muscle activation rates than other standard leg exercises. In addition, it has excellent quadriceps muscle activation that is comparable to that of the back squat.
This, combined with excellent gluteus medius, erector spinae, and hamstrings make it an amazing exercise to add to your workout.
Helps With Injury Management
Developing stronger glutes can be used to treat and prevent injury. A 2018 study examined the effects of gluteus maximus strengthening on sacroiliac dysfunction. The sacroiliac joint is located at the bottom of the spine where the pelvis bone and spine join.
Following a five-week gluteus maximus strength training program, participants showed improved function, strength, and decreased pain.
While we recommend avoiding the barbell hip thrust if you have a significant joint injury, it may be beneficial for treating dysfunction.
Consult your physical therapist if you are currently experiencing joint pain or injury. They will provide you with the best course of action for treatment.
Frequently Asked Questions
It’s works the glutes. It is a compound movement targeting multiple muscles, including the quadriceps, hamstrings, abductors, and erector spinae
To set up a barbell hip thrust place your barbell on the floor at the side of a flat bench. Attach bumper plates with collars to secure weight and a shoulder pad that will allow you to rest the weight on your hips.
The proper form for the hip thrust is to position your feet shoulder-width apart with knees bent at a 90° angle. Push your hips up toward the ceiling until your torso and thighs are parallel to the floor.
The number of reps for the barbell hip thrust depends on your training goals. To increase strength, perform 1–5 repetitions at 80%–100% of the maximum weight you can lift for one repetition (1RM).
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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