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The 6 Benefits of Hip Thrusts(Plus a bonus benefit you may not have thought of!)

Author: Shelby Lane

We see it all the time in the comments on our social media - “What are the benefits of hip thrusts?”/ “Are hip thrusts something I should be adding to my workouts?”.

The simple answer is YES! But of course, you’re here to find out why, so let me break it down for you!

Hip thrusts have become a popular exercise in recent years and for good reason. This compound exercise has numerous benefits for both men and women, making it a great addition to any workout routine.

In this post, we'll explore some of the key benefits of hip thrusts and why you should consider them a must-have in your workouts. Before I jump into the benefits, I wanted to quickly cover what makes hip thrusts so effective!

Hip Thrust can be done off a bench, couch, or exercise ball!

What makes hip thrusts so effective?

Hip thrusts are particularly effective for glute activation and development due to their ability to isolate and target the gluteus maximus muscle.

One reason for this is that hip thrusts place a greater emphasis on hip extension, which is the primary function of the gluteus maximus muscle. Additionally, the movement pattern of the hip thrust allows for a more optimal length-tension relationship in the gluteus maximus muscle, which means that the muscle is able to contract more forcefully and generate greater tension.

In simpler terms.. the hip thrust movement is highly targeted on the gluteus maximus and allows for a lot of glute activation!

Hip Thrust Benefits

That’s enough about why hip thrusts are effective, let's get to the benefits of hip thrusts!

1. Builds Stronger Glutes

One of the most obvious benefits of hip thrusts is that they target the glutes, which are one of the largest muscle groups in the body. The glutes play a critical role in many daily activities such as walking, running, and jumping, so strengthening them can help improve overall fitness and athletic performance. The hip thrust is particularly effective for activating the glutes as it isolates and targets them directly, leading to greater muscle activation and growth over time.

We broke down the 7 benefits of having strong glutes here.

2. Improves Hip Mobility

Hip mobility is important for overall joint health and can help improve athletic performance and reduce the risk of injury. Hip thrusts work the muscles that help to extend the hips, which can help improve hip mobility over time. This is particularly beneficial for individuals who spend a lot of time sitting, which can lead to tight hips and reduced mobility.

3. Targets Multiple Muscle Groups

Hip thrusts not only target the glutes, but also work the hamstrings, quadriceps, and your core. This makes the exercise a compound movement that engages multiple muscle groups simultaneously, leading to greater overall muscle development and strength. Additionally, by targeting multiple muscle groups, hip thrusts can help improve posture and overall body alignment.

4. Increases Strength and Power

Hip thrusts are a great exercise for improving strength and power, particularly in the lower body. As you increase the weight and intensity of the exercise, you'll develop greater strength in the glutes, hamstrings, and quadriceps, which can translate to improved athletic performance in activities such as sprinting, jumping, and weightlifting.

5. Helps with Injury Prevention

Weak glutes and hips can lead to a variety of injuries, including knee and lower back pain. By strengthening the glutes and hips with hip thrusts, you can help prevent these types of injuries and reduce the risk of future injury. Additionally, by improving hip mobility, hip thrusts can help reduce the risk of hip and lower back injuries.

6. Can Affect Aesthetics

In addition to the functional benefits of hip thrusts, they can also help improve the aesthetic appearance of the glutes. By increasing muscle mass and reducing body fat, hip thrusts can help give the glutes a firmer and more toned appearance!

BONUS BENEFIT: Can be Easily Modified

A bonus benefit that I love about hip thrusts is that they are a versatile exercise that can be easily modified to increase or decrease the level of difficulty. For example, you can perform hip thrusts with bodyweight only, or you can add weight to them using a barbell or a hip thrust belt like the Bellabooty Belt! You can also vary the tempo of the exercise, or add in pauses or pulses to increase the time under tension and enhance muscle activation as well as do variations like B-Stance, Single leg, and frog stance hip thrust to get even more glute activation!

Psst… we have a movement guide that breaks down all the hip thrust variations and how to do them! Learn more here.

Single Leg Hip Thrust

In conclusion, hip thrusts are a highly effective exercise that offer numerous benefits for both men and women. By targeting the glutes and other lower body muscles, hip thrusts can help improve overall fitness, strength, and mobility, while also reducing the risk of injury. With the ability to easily modify the exercise, it can be adapted to fit the needs of individuals of all fitness levels and goals. So, if you haven't already, give hip thrusts a try and see how they can enhance your workout routine and overall fitness.

Wondering the truth about hip thrust range of motion and how low you need to go? Check out our post here.

Meet Your Trainer

Shelby Lane

One of the Co-Founders of Bellabooty, Shelby has a strong background in health, fitness instruction and personal training. Starting her career as a nurse, Shelby eventually transitioned into the health and wellness industry with a passion for keeping people out of the hospital. She’s been an instructor and trainer for global group fitness brands in addition to having her own clients and developing online fitness programs. She also holds certifications in fitness, nutrition, and biomechanics that give her a unique perspective on both fitness and health.

You can follow Shelby on Instagram @shelbyroselane

Looking for a more comfortable way to hip thrust? Then you'll love the Bellabooty Belt!

The Bellabooty Belt was created for two main reasons, to make hip thrusts more comfortable and more accessible. The Belt allows you to ditch the pain from the barbell and use whatever weight you have access too, meaning you can use dumbbells, kettlebells, and even plates!

Check out the photos below to learn more about the Belt! It also includes a complete movement guide that shows 20+ movement variations that can be done with the Belt and it includes 3 free workouts to get you started!

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