Hip thrust

Purpose

• targeted glute isolation movement with high load potential
• allows for glute volume without significant quad or hamstring involvement
• suboptimal strength curve with minimal tension in the stretched position

Execution

Sit with your upper back against a bench, knees bent and feet flat on the floor. Position a barbell across your hips with appropriate padding. Slide down until your shoulders are on the bench edge.

• drive through your heels to lift the hips off the ground
• extend your hips to elevate the barbell
• control the descent back to the starting position

Despite its popularity, the hip thrust has an unfavorable strength curve, with minimal tension in the stretched position where growth stimulus is highest. To compensate, higher volume is needed to achieve similar hypertrophy results. Setup can be awkward and time-consuming in busy gym environments.