If you want to strengthen your lower body, you should first get the gist of what hip thrusts do. These days, hip thrusts rank pretty high among the posterior exercises, notably for the glutes. While squats and lunges share the workload among different muscles, hip thrusts target hip extension with resistance. So if you think, “what do hip thrusts work,” they are one of the best exercises for the glutes.
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Performing hip thrusts with a barbell, bands, or a special machine is common in bodybuilding, sports training, and physical therapy. The main attraction of these exercises is a combination of very high glute activation and minimal lower back stress.
What Muscles Do Hip Thrusts Work?
When you ask what muscles hip thrusts work, the main answer is that the primary muscle targeted during hip thrusts is the gluteus maximus, the largest muscle of the body, and the chief one responsible for hip extension.
Nevertheless, hip thrusts also work a few supporting muscles:
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Gluteus medius and minimus help in stabilising the hips.
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Hamstrings have a role during the upward phase.
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Adductors (inner thighs) facilitate the control of leg positioning.
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Core muscles are involved in maintaining spinal alignment.
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The erector spinae offer support to the lower back.
Since hip thrusts load the hips directly, they cause powerful glute activation while lessening the involvement of the knees. Hence, these exercises are great for the lifters who want to develop their glutes specifically or those who are under quad or knee fatigue. If you were to pinpoint “what muscle do hip thrusts work the most,” you would answer: gluteus maximus.
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The gluteus maximus is the muscle that generates hip movement and assists in locking out the top of each repetition. Hip thrusts place the glute muscles under a unique challenge at their strongest point, full hip extension, which is why they are seen as better for glute hypertrophy and power versus many traditional lower-body exercises.
What Part of the Glutes Do Hip Thrusts Work?
Hip thrusts mainly focus on the upper and middle parts of the gluteus maximus, thus helping in the creation of glute thickness, lift, and overall roundness. Furthermore, the gluteus medius plays a role in stabilising the pelvis.
Therefore, if you are curious about which part of the glutes hip thrusts work, the answer would be that it is mainly the upper glutes that get the most focus, although the entire glute complex is activated for balanced development.
FAQ
Are hip thrusts better than squats for the glutes?
Hip thrusts target the glute muscles a lot when the hip is fully extended, so they should be more effective for glute activation than other exercises. While squats also target the glutes, these muscles aren't the major players since the quads take priority, and the spine is loaded as well.
Can beginners do hip thrusts?
Yes. It would be good for beginners to start with bodyweight or light resistance and then slowly increase their load. Plus, some machines provide extra stability, so using one would be safer for a beginner.
How often should I train hip thrusts?
Depending on recovery and the total amount of training, most of the programmes include hip thrusts 23 times/week.
Do hip thrusts help improve athletic performance?
Strong glutes contribute to better sprinting, jumping, and overall hip power. That is why hip thrusts are considered beneficial even for athletes.
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To Conclude
Knowing which hip thrusts work lets you train more focused and efficiently. First of all, by primarily activating the gluteus maximus while the supporting muscles assist, hip thrusts deliver unparalleled results for the strength and shape of the lower body.
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