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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.
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.
How we reviewed this article:
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May 13, 2025
Written By: Charushila Biswas
Reviewed By: Inga Grebeniuk-Gillyer
Written By: Charushila Biswas
Reviewed By: Inga Grebeniuk-Gillyer
