THRUSTERS ENGAGED

A strong, powerful lower body depends on a good set of glutes, and the best way to build your backside is the often overlooked but hugely effective hip thrust. Here's all you need to know

THE EXPERT 

Bret Contreras, aptly known as 'The Glute Guy', has been credited with popularising the barbell hip thrust. He has spent a large part of his career working hard to legitimise hip thrusts as a staple exercise, extensively studying the mechanics and eventually writing his PhD thesis on the subject.

Hip thrusts have become a staple exercise for building glute size and strength. But the benefit of this exercise is not limited to merely aesthetic results: having strong glutes is also an essential component for strengthening other compound lifts, including squats and deadlifts, as well as decreasing the risk of lower-back injuries.

Contreras says that the main reason the hip thrust should be the go-to for building strong glutes is because it’s easy to learn, execute and progress upon. Not only do hip thrusts build the glutes,” he says, but they also help the body function better by taking stress off the lower back, knees and hips, and that glute strength transfers to other big lifts, such as squats and deadiifts.”

Despite being a glute isolation exercise, the hip thrust also engages other muscle groups including the hamstrings, hip and knee extensors, and quads making it an excellent all-rounder for improving lower-body strength.

Primary objectives 

The main benefit of doing hip thrusts is increased glute size, which in turn leads to improved lower-body strength and power which will serve you well in building other compound lifts).