It used to be very uncommon to see men performing hip thrusts in the gym, but it has gained popularity recently. Trends in the gym are constantly changing over time, however, the rise in men performing this particular exercise is likely to be linked to the following reasons.
Hip Thrust Benefits
Hip Thrusts Have a Low Barrier to Entry
The hip thrust is very easy to learn, whether it’s performed with a Barbell or on a dedicated hip thrust machine. Squats and deadlifts, by comparison, are lifts that are much more technical and require more practice to perform them correctly.
The hip thrust predominately targets the glutes, it offers an alternative way to train the hip extensors under load, with increased support. They also require minimal balance or mobility meaning you can get started on this exercise right away and still progressively overload it for a number of weeks.
The hip thrust is also much less stressful on the central nervous system and spine in comparison to the squat and deadlift providing a break from axial loading.
Hip Thrusts Provide Exercise Performance Benefits
Hip thrusts have long been overlooked by men because it is an exercise largely associated with
female aesthetics, but building a stronger posterior chain is a key component in strength and conditioning which helps many athletes improve their performance. It improves speed, hip extension power, and jumping ability. With this exercise being programmed more extensively by S&C coaches, we are beginning to see the stigma associated with men performing hip thrusts being dropped.
Hip Thrusts Are Popular with Male Stars
With male athletes, Hollywood stars and social media influencers showcasing the exercise more frequently, the perception of hip thrusts are beginning to change, and men are beginning to incorporate them into their training programmes.
Most Commercial Gyms Have Limited Accessory Options
For men that use the squat and deadlift as their primary exercises to train their legs, there will come a point in time where they need to add accessories to their programme to drive progress. Many commercial gyms lack a variety of machines beyond the standard leg press, leg extension, and leg
curl, and there is often a queue. The hip thrust can be a useful addition to this for extra training volume and hypertrophy.
Three Ways to Perform Hip Thrusts
How to Perform a Barbell Hip Thrust
• Sit on the floor with your upper back against a Hip Thrust Bench bench.
• Roll a loaded bar over your legs until it sits in the crease of your hips. You will need a foam pad on the bar to perform this comfortably. If you struggle to get enough clearance using bumper plates, you can use XL weight plates.
• Bend your knees and place your feet flat on the floor, shoulder width apart.
• Brace your abdominals, tuck your chin and drive through your feet, extending your hips upwards ensuring your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes at the top of the movement taking care not to hyperextend your back.
• Slowly lower the hips back down until your hips are just off the floor.
• Repeat for 12-15 reps.
How to Use a Hip Thrust Machine
• Lay back on the bench and fasten the seat belt securely across the crease of your hip.
• Place your feet shoulder width apart on the platform, ensuring your whole foot is in contact.
• Brace your abdominals, tuck your chin and drive through your feet, extending your hips upwards while
ensuring your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes at the top of the movement taking care not to hyperextend your back.
• Aim to work through as big a range of movement as possible.
• Perform for 12-15 repetitions.
How to Perform a Banded Hip Thrust
• Loop a Resistance Band around your thighs, just above the knees.
• With your back and feet on the floor, knees bent, feet shoulder width apart, drive your hips upwards and push your knees slightly outwards against the resistance of the band.
• Hold at the top for a count of three and then slowly lower your hips.
• Perform for 12-15 repetitions.
So if you are looking for a simple, effective and low risk exercise to build your posterior chain then take a look at the hip thrust. It’s becoming a lot more popular than you think! Strong glutes not only look good but also make you more athletic in general. Sprinters, fighters, and lifters, will all include some kind of hip extension in their training, because they understand that power comes from the hips!
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Tags: Equipment > Bars & Weight Plates ; Equipment > Benches ; Equipment > Gym Machines ; Equipment > Resistance Bands ; Exercise Type > Strength
