Introduction to Glutes Training
The barbell hip thrust is one one of the most effective exercises for the glutes. Every muscle has its part to play in the symphony of human movement, but none steal the show quite like the gluteus maximus. As the largest muscle in the human body, it commands attention—for a good reason. The glutes play a crucial role in running and squatting. Let’s be honest—its aesthetic appeal—has pushed the pursuit of glute hypertrophy to the forefront of many fitness goals. But what if I told you that an exercise has demonstrated superior efficacy in amplifying the power and prominence of your glutes?
That’s right. Cue the drumroll for the barbell hip thrust—a movement that has scientific research singing its praises. So, if you’re ready to give your glutes the standing ovation they deserve, strap in and dive into the world of gluteus maximus hypertrophy, where we untangle the science, the strategy, and the significance of exercise selection in the journey towards stronger, larger, and more powerful glutes.
What is the Hip Thrust?
The gluteus maximus is the largest muscle in the human body and plays an important role in hip extension, knee extension, and abduction. Gluteus maximus hypertrophy is associated with improved athletic performance and a more aesthetically pleasing physique.
The primary role of the gluteus maximus, the body’s most substantial muscle located in the buttocks, is to facilitate many movements, including hip extension, external rotation, and abduction. Several exercises target hypertrophy, or muscle growth, in this region. Notably, the barbell hip thrust has garnered significant attention for its proven efficacy in activating these muscles (Contreras et al., 2015).
In performing the barbell hip thrust, maintaining the correct form is paramount. It’s advised to position a loaded barbell across the hips while lying on the ground, knees bent, feet flat on the floor, hip-width apart, and toes slightly turned outwards. The movement, which entails thrusting the hips upward while contracting the glutes at the apex, should be controlled, followed by lowering the hips back to the ground before the next rep.
Safety and effectiveness in any exercise regimen hinge on maintaining proper form and technique. Consulting with a fitness professional is highly recommended when designing a tailored, balanced, and safe training program. This is particularly crucial for beginners or those with lower back pain or discomfort, as improper form, particularly during exercises such as the barbell hip thrust or the kettlebell swing, can lead to lumbar hyperextension, causing further issues.
Best Exercises to Stimulate Glute Hypertrophy: The Squat, Deadlift, & Hip Thrust
Multiple exercises can stimulate the gluteus maximus, including squats, lunges, stiff-leg deadlifts, and the 45-degree leg press (Kubo et al., 2019); (Popov et al., 2006). Each targets various muscles, focusing mainly on the lower body. Integrating these exercises with the barbell hip thrust can enhance muscle hypertrophy (Witalo Kassiano et al., 2022; Ribeiro et al., 2022).
While these exercises contribute to gluteus maximus growth, research suggests that the barbell hip thrust, due to its unique muscle activation patterns, may offer superior stimulation for these muscles ((Contreras et al., 2011); (Hackett, 2022); (Kawama et al., 2021). At this moment, the hip is flexed, and the gluteus maximus is at longer lengths. Evidence supports that training the muscle at longer lengths may optimize hypertrophy (W. Kassiano et al., 2022).
Research Studies
The gluteus maximus activation during the barbell hip thrust outperforms that during squats, according to sEMG measurements (Contreras et al., 2015); (Delgado et al., 2019)). The barbell hip thrust has emerged as a valuable tool for promoting hypertrophy in the gluteus maximus. In its execution, an individual situates themselves on the ground, with a barbell across the hips, before driving the hips upward and contracting the glutes at the movement’s peak.
Research attests to its efficacy in boosting speed and horizontal force production and inducing hypertrophy in the gluteus maximus and hamstrings(Contreras et al., 2016). However, despite its positive impact on the hip extensor musculature, heavy barbell hip thrusts may not influence sprint performance(Brazil et al., 2021; Jarvis et al., 2019).
Optimal training regimens should account for anatomy, physical capabilities, and training goal variations. Combining exercises such as squats, lunges, leg press, stiff-leg deadlift, and barbell hip thrusts might be the most effective strategy for inducing comprehensive muscle hypertrophy, including the gluteus maximus.
New Study
Many studies have found that the barbell hip thrust results in greater muscle activation, but does it result in greater muscle growth? According to a new study, yes? Researchers took 33 untrained women randomly assigned to either a 45º leg press and stiff-leg deadlift vs. performing a 45º leg press, stiff-leg deadlift, and barbell hip thrust on gluteus maximus muscle size. The resistance training program was carried out over 10 weeks, 3 days·week. Gluteus maximus thickness was assessed using B-mode ultrasound before and after the 12-week training program.
At the end of the 10-week training program, the group that added barbell hip extension had significantly greater increases in gluteus maximus thickness than the group that just did leg presses and still legged deadlifts. Notably, performing 45º leg press, stiff-leg deadlift, plus barbell hip thrust had superior glute growth by + 9.3% vs. 45º leg press and stiff-leg deadlift = + 6.0%. These results suggest that adding the barbell hip thrust to a resistance training program can effectively enhance gluteus maximus hypertrophy in young women. (Kassiano et al. 2023)
The addition of the barbell hip thrust to a resistance training program can be an effective way to enhance gluteus maximus hypertrophy in young women. The barbell hip thrust is a compound exercise that primarily targets the gluteus maximus but also engages the hamstrings, quadriceps, and lower back. Individuals of all fitness levels can perform this exercise safely and effectively.
The barbell hip thrust has emerged as a notable exercise for facilitating glute hypertrophy, owing to its distinct muscle activation patterns and ability to train the gluteus maximus at longer lengths.
Exercises to Perform in Conjunction with the Hip Thrust
Several other exercises have also been identified as beneficial for promoting glute hypertrophy. These include:
Squats: Squats are a compound movement that primarily targets the muscles of the lower body, including the gluteus maximus, quadriceps, and hamstrings. They are well-documented for their effectiveness in promoting glute hypertrophy (Kubo et al., 2019; Popov et al., 2006).
Lunges are another compound exercise that can stimulate hypertrophy in the gluteus maximus. They involve a step forward or backward, followed by a lowering and raising of the body, and can be performed with or without weights.
Deadlifts: Stiff-leg deadlifts have been identified as an effective exercise for inducing glute hypertrophy. In this variation of the traditional deadlift, the legs are kept almost straight, shifting the focus of the lift to the glutes and hamstrings.
Leg press: This exercise targets multiple lower body muscles, including the glutes, quadriceps, and hamstrings. A study found that the 45-degree leg press, in combination with the barbell hip thrust and stiff-leg deadlift, can promote greater glute hypertrophy compared to when the leg press is performed exclusively with the stiff-leg deadlift.
Other Exercises
Incorporating exercises like the glute bridge, single-leg hip thrust variations, and exercises with a resistance band, kettlebell, or dumbbell, can provide a balanced activation of the gluteal muscles, quads, calves, and hip flexors. These can be especially beneficial for individuals suffering from lower back pain, as strong glutes can provide better support for the lower back.
A full extension at the top of the exercises, or “lockout,” is a common term in weight training and powerlifting. During the lockout phase, the contraction of the glute muscles reaches its peak, providing a significant stimulus for hypertrophy. This phase also requires the upper body to maintain a straight line from the shoulder blades to the pelvis, preventing an unnecessary arch in the lower back.
In conclusion, the barbell hip thrust is a uniquely beneficial exercise for promoting gluteus maximus hypertrophy. However, a well-rounded training program incorporating various exercises is the best strategy for overall muscle growth.
What is the difference between a barbell hip thrust and glute drive?
While both the barbell hip thrust and glute drive target the gluteal muscles, there are some key differences between them. On the other hand, the glute drive involves standing up and pushing a swinging platform forward with your hips.
Additionally, the glute drive may place more emphasis on the hamstrings and quads.
How much weight should I put on hip thrusts?
The amount of weight to use for hip thrusts varies based on your fitness level and experience. Gradually increase the weight as you get stronger and more comfortable.
References
Brazil, A., Needham, L., Palmer, J. L., & Bezodis, I. N. (2021). A comprehensive biomechanical analysis of the barbell hip thrust. PLoS One, 16(3), e0249307. https://doi.org/10.1371/journal.pone.0249307
Contreras, B., Cronin, J., & Schoenfeld, B. (2011). Barbell Hip Thrust. Strength & Conditioning Journal, 33, 58-61. https://doi.org/10.1519/SSC.0b013e31822fa09d
Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. J Appl Biomech, 31(6), 452-458. https://doi.org/10.1123/jab.2014-0301
Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2016). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations. Journal of Applied Biomechanics, 32(3), 254-260. https://doi.org/10.1123/jab.2015-0091
Delgado, J., Drinkwater, E. J., Banyard, H. G., Haff, G. G., & Nosaka, K. (2019). Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension. J Strength Cond Res, 33(10), 2595-2601. https://doi.org/10.1519/jsc.0000000000003290
References
Hackett, D. A. (2022). Training, Supplementation, and Pharmacological Practices of Competitive Male Bodybuilders Across Training Phases. J Strength Cond Res, 36(4), 963-970. https://doi.org/10.1519/jsc.0000000000003989
Jarvis, P., Cassone, N., Turner, A., Chavda, S., Edwards, M., & Bishop, C. (2019). Heavy Barbell Hip Thrusts Do Not Effect Sprint Performance: An 8-Week Randomized Controlled Study. The Journal of Strength & Conditioning Research, 33, S78-S84. https://doi.org/10.1519/jsc.0000000000002146
Kassiano, W., Costa, B., Nunes, J. P., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Partial range of motion and muscle hypertrophy: not all ROMs lead to Rome. Scand J Med Sci Sports, 32(3), 632-633. https://doi.org/10.1111/sms.14121
Kassiano, Witalo & Kunevaliki, Gabriel & Costa, Daniella & Nunes, João Pedro & de Castro e Souza, Pâmela & Tricoli, Ian & Ribeiro, Alex & Cyrino, Edilson. (2023). Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women. 10.21203/rs.3.rs-2882506/v1.
Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. The Journal of Strength & Conditioning Research, 36(6), 1753-1762. https://doi.org/10.1519/jsc.0000000000004258
Kawama, R., Takahashi, K., & Wakahara, T. (2021). Effect of Hip Joint Position on Electromyographic Activity of the Individual Hamstring Muscles During Stiff-Leg Deadlift. J Strength Cond Res, 35(Suppl 1), S38-s43. https://doi.org/10.1519/jsc.0000000000003442
References
Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol, 119(9), 1933-1942. https://doi.org/10.1007/s00421-019-04181-y
Popov, D. V., Swirkun, D. V., Netreba, A. I., Tarasova, O. S., Prostova, A. B., Larina, I. M., Borovik, A. S., & Vinogradova, O. L. (2006). Hormonal adaptation determines the increase in muscle mass and strength during low-intensity strength training without relaxation. Human Physiology, 32(5), 609-614. https://doi.org/10.1134/S0362119706050161
Ribeiro, A. S., Santos, E. D., Nunes, J. P., Nascimento, M. A., Graça, Á., Bezerra, E. S., & Mayhew, J. L. (2022). A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength & Conditioning Journal. https://doi.org/10.1519/ssc.0000000000000709
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