From squats and lunges to RDLs, there are plenty of ways to train the glutes during a lower body workout. But how often do you see men doing hip thrusts in the gym? Speaking from my personal experience, this is a rare incident. But this is a huge missed opportunity, because hip thrusts build explosive power, boost your core lifts, and reduce injury risk by strengthening the glutes. Nevertheless, most people still skip them on leg day.
“Men tend to skip the hip thrust because it’s marketed to women,” says Jesse Padilla, CPT’s senior head of sales and partnerships. fitboard. “I didn’t find out about it until my seventh year of training, when a female friend showed me the setup. It sent me down a rabbit hole I wish I’d found sooner. It’s one of the most underrated exercises in the gym, and the quickest way to directly work the glutes and hamstrings.”
For many men, hip thrusts are associated with building bigger glutes, a goal that is often more emphasized by women. When performing in a busy gym, the load placed on the hips as well as the motion can make some men feel self-conscious. But beyond aesthetics, the glutes are the largest muscle group, providing power for basic everyday activities like standing, walking and climbing stairs. When the glutes are weak, other muscles compensate, which can lead to pain and increased risk of injury.
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“Men indirectly train the glutes through squats, but rarely as the primary target,” says Padilla. “Hip thrusts fix this, and you don’t need four plates on one side to get the benefits. Even moderate loads produce real strength and power in the glutes and hamstrings.”
Before special hip thrust machines existed in gyms, exercise meant dragging a bench, barbell, and plate to set up the exercise, which made it feel like a tough time sucking up. Nowadays, there are many ways to perform hip thrusts.
Of course, you can stick to the classic barbell and bench setup. But depending on your gym’s equipment, you can use a dedicated hip thrust machine, a Smith machine for more stability, or even hold dumbbells if you’re training at home or want a lighter option.
How to do barbell hip thrust
- Sit on the floor with your upper back extended in front of a sturdy bench and swing a loaded barbell at your hips. Bend your knees and place your feet on the floor, hip-width apart.
- Brace your core, drive through your heels, and push your hips upward until your body forms a straight line from your shoulders to your knees.
- Lower your hips back down with control until they are just above the floor.
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