16/07/2025
I've been considering for some time whether to write this post about the Hip Thrust, as opinions on its effectiveness, usage, and safety appear to be quite divided. It's similar to Marmite - you either love it or hate it.
Its popularity has significantly increased over the past decade, and the gym where I was recently training has two dedicated machines just for Hip Thrusts, along with Smith Machines and ample space to perform them on the floor.
Wherever I went, it seemed like Hip Thrusts were being performed everywhere, and without being too harsh, the weights being lifted were astonishing, almost to the point of being absurd. People might suggest that my criticism stems from envy, but I can assure you it doesn't. I couldn't care less! Each time I see it, all I can think about is the unnecessary stress and strain being placed on the Lumbar Spine and the Hip Flexors.
So the reason for the rise in popularity of the Hip Thrust comes down to it being considered THE BEST Glute Exercise for getting THAT B***y. It falls in perfectly with the current narrative of the B***Y WORKOUT that has been flooding Social Media and hence every single gym around the world.
Not only this, but the sports scientist who "invented" and promoted the Hip Thrust with great success has managed to "thrust" it to new levels over the last 10-15 years.
So here's the Big Question. Do I think the Hip Thrust is a good exercise and would I give it to any of my clients? Well the answer is a big resounding NO!
I've had the conversation countless times, and have been asked my opinion on it by clients. And most would be in agreement with me.
Yes there have been countless studies on the Hip Thrusts "effectiveness" in "activating" the Glutes for muscle growth and also in increasing running speed but these all still prove inconclusive not to mention biased.
Tests in the past using EMG (Electromyography) have shown to increase Glute Activation BUT EMG cannot measure muscle growth, and so more recent research has suggested that the Hip Thrust may not be as effective as first thought.
In Kinesiology, the Gluteus Maximus functions to move the leg backward behind the body. It does not push the hips in a back-and-forth motion. Considering this, the most effective exercises for targeting the Glutes are Standing Hip Extensions or Donkey Kicks.
Exercises such as Squats, (Bulgarian) Split Squats, Romanian Deadlifts - just about any lower body exercise that works the Posterior Chain would be more effective and safer than the Hip Thrust.
The reason is that all these exercises are more stable and balanced, with the Gluteus Maximus serving as a key secondary or synergist muscle—so you'll still be working your b***y. The Hip Thrust can lead to imbalances, leaving the Hamstrings and Calves underdeveloped in favour of the Glutes.
The Hip Thrust also has a very small range of motion which isn't ideal for muscle growth compared to aforementioned exercises. The load is at it's heaviest, and so the downward forces exerted on the Lower Back and Hip Flexors at the bottom of the movement (where the Glutes are stretched) can lead to potential Disc Impingement or Sciatica, not to mention Hip Flexor tears.
I'm not one for banning exercises. I've written about this before and any exercise has the potential for injury if it isn't coached or conducted properly. BUT this one exercise does really ni**le at me.
And before you mention it, regarding all the B***y Machines popping up everywhere, my response is straightforward and grounded in basic Economics. When there's a Demand, it will inevitably create a Supply—whether that's right or wrong (just look at what's going on around the world at the moment with all the Wars) 😉
So do you use the Hip Thrust in your workouts? Do you focus mainly on the B***Y Workout? How would you rate the Hip Thrust? It would be great to hear some opinions....
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