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Hypertrophying the gluteus causes many headaches for both men and women, this is because since there are three muscles that make up the gluteus, it is very difficult for them to grow equally.
Why the Hip Thrust is One of the Best Exercises to Hypertrophy the Gluteus?
Now, there is a gluteus exercise that is the hip thrust that is capable of exercising both the gluteus maximus, medius and minimus, categorizing it as one of the best exercises to work the glutes , as long as it is done consistently, correctly and disciplined.
It is a very specific exercise.
To tone and exercise the hip thrust, squats are usually used, although the main muscle in these is not the gluteus, but the quadriceps, depending on the type of squat we perform, of course.
On the other hand, the hip thrust is the exercise in which greater activation of the muscle fibers of the gluteus occurs directly . In short, it is the best exercise to progress because it is very easy to increase the load in this exercise.
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is very simple to do.
The hip thrust technique is simple but it is very important to perform it correctly so that the gluteus activation is maximum . First of all, we will sit on the floor and look for a support point for our back, the best option being a bench.
With the legs bent and the tips of the feet and knees facing outward, we will do a push or extension of the hip . When we stand up, the hips should be a little more hyperextended than normal, the legs at ninety degrees, a little open and with the tips of the feet and knees pointing outward.
No specific material is needed.
The hip thrust does not require very specialized material, in fact with just a bench, a bar, some discs and a resistance band to increase the work of the gluteus medius, it is enough to perform this type of exercise.
In addition, you can increase the weight and difficulty of the exercise by putting more discs on the bar, always keeping in mind that you must prioritize technique over weight .
The muscles that are activated in the hip thrust.
When you do this exercise you will mainly work the gluteus maximus, the posterior fibers of the gluteus minimus and the gluteus medius , the abductors, the hamstrings, the quadriceps, the abdomen and the spinal electors so that when you go up you stay tense so that you are locked and you can climb properly.
Points To Ponder.
- Progression: To continue hypertrophy, add 5kg every 2-3 weeks.
- Frequency: Hip thrusts 2-3 times/week combined with other compound leg movements are the best.
- Mind-muscle connection: Activation and development of the glutes is enhanced by actively engaging the muscles to contract at the apex of the motion.
- Error: Never arch your lower back, the hip is the place to give the thrust.
Expert Interview.
We have interviewed Coach Priya Sharma who is a certified strength coach who specializes in glute training:
The majority of individuals believe that squats are sufficient to train glutes, and it is not. Hip thrusts provide you with a direct and intense stimulation, like none of the rest of the exercises. Hip thrusts cannot be compromised, in case you want to improve aesthetics, strength, or better posture. I would recommend that you begin light and work on form and not be shy to go heavy with time- your glutes are powerful muscles and can manage it.
Frequently Asked Questions.
Yes. Novices will be able to use just body weights or light dumbbells when learning the form before upgrading to a loaded barbell.
In the case of hypertrophy, the perfect number of sets is 3-4. Endurance can be also combined with sets of higher reps (15-20) and with lighter weight.
Well, yes, provided the technique is right. The motion is to move through hips and not to over-arc the spinal column. Proper form in fact serves to give more stability to the core and less lower back straining.
Bottom Line.
Hip thrust is among the most effective exercises that can be used to hypertrophy the gluteus since it directly targets all three gluteal muscles with high activation. It is easy to execute, minimum equipment is used and it can be easily advanced with regards to load. Properly done and consistent, hip thrusts not only build glute growth, but also build strength, posture, and athletic performance.
How we reviewed this article:
Our team of experts is always monitoring the health and wellness field, ensuring that our articles are updated promptly as new information emerges. See Our Editorial Process
Oct 2, 2025
Written By: Charushila Biswas
Reviewed By: Inga Grebeniuk-Gillyer
Written By: Charushila Biswas
Reviewed By: Inga Grebeniuk-Gillyer
