For many years the squat has been known as the queen of booty building exercises. But what if there’s a king glute exercise? An exercise that is just as good as the squat, if not better, for building the glutes.
Introducing the Hip thrust.
The hip thrust was invented in 2006 by Bret Contreras. Bret is considered the world's foremost expert on glute training and has been studying the science behind glute training for many years. He is ‘The Glute Guy’.
When Bret invented the exercise, there were obviously no dedicated hip thrust machines. You had to set up a bench and grab a barbell and shuffle your way into position whilst resting your shoulders on the bench.
While this is still an effective way to perform the exercise, like anything that gains popularity, manufacturers have jumped on the hype and designed machines to make our lives easier.
Today we’ll be discussing the benefits, variations, and how-to’s, stay tuned...
|Table of Contents|
|What are the glutes|
|What is a hip thrust machine|
|How to use the hip thrust machine|
|Hip thrust machine tips|
|Hip thrust machine alternatives|
|Why is training your glutes so important|
The glutes are a group of three muscles located in your buttocks. They consist of the gluteus maximus, medius, and minimus.
The gluteus maximus is the largest, most superficial muscle in the butt and is responsible for hip extension (moving your leg behind you) and external rotation (turning your thigh outwards).
The gluteus medius is the second largest muscle and sits above and to the side of the maximas. It is responsible for abduction (lifting) your leg away from your body, and external rotation.
The gluteus minimus is the smallest muscle in the region and aids in abduction and external rotation.
All three muscles work together to stabilise your hips and spine, allowing you to move your legs in different directions.
Your glutes are some of the most important muscles in your body. Not only do they help you move, but they also play a crucial role in keeping your spine and hips healthy. In fact, if you're not using your glutes regularly, you could be putting yourself at risk for back pain and other health issues.
While using the original setup (barbell and bench) is great for building the glutes. The introduction of specifically designed machines makes our life a lot easier.
We don’t have to worry about the awkward setup that comes with the traditional method. The hip thrust machine provides high levels of support, which is ideal for hypertrophy, and we don’t have to worry about rearranging the gym to build our workstations.
Essentially the hip thrust machine is specifically designed to perform the hip thrust movement to build strength and size in the glutes.
Utilising the hip thrust machine is much easier than the barbell alternative.
The reason we hip thrust is that we want to build our glutes. We therefore need to ensure we’re performing the exercise correctly to get the most out of it. Here are some tips for getting the best results from the hip thrust machine:
If you don't have access to a hip thrust machine – no drama; there are still plenty of ways to target and strengthen your glutes. Here are some alternatives for working those muscles:
Your glutes are some of the most powerful muscles in your body and are responsible for many everyday movements. You can improve your balance, coordination, and posture by strengthening your glutes. Additionally, strong glutes help keep your hips stable and support you when you’re performing other exercises such as squats, deadlifts, and lunges.
Strong glutes are essential if you want to stay injury-free. Weak glute muscles can cause poor posture, leading to hip pain or lower back pain. They can also contribute to knee pain due to their role in stabilising the hips and pelvis. Keeping your glutes strong is key to preventing these types of injuries.
Additionally, having strong glutes will also make it easier for you to perform everyday activities like climbing stairs, picking things up, walking, and running. These movements require a lot of strength and stability from your glutes, so it's essential to ensure they're in good shape.
Finally, we’re going to want to train our glutes for aesthetic reasons. Choosing the right glute exercises is critical for building strength and adding size to the butt. A well-structured glute training program will build a round, toned rear that many dream of. Be sure to include a combination of upper and lower glute exercises and you’ll be well on your way to building a derriere to be proud of.
Having strong glutes is essential for keeping your body healthy and injury-free. The hip thrust exercise has massively grown in popularity over the last 10 years and rightly so, it’s one of the best ways to effectively target and build the glutes.
Manufacturers have capitalised on the increased popularity and built specifically designed machines to make our lives easier. On behalf of most people, we thank them for that. There’s no more faffing around setting up a bench and dragging a barbell across the gym, just so that we can awkwardly struggle to get the barbell over our legs and shimmy our shoulders onto a bench to perform the movement. We’ve now got it easy.
The hip thrust machines come in all different variations, but they’re all very similar. You have a cushioned pad to put your shoulder blades on, usually somewhere to place your feet, and a belt that goes over the hips – it’s so simple yet saves us so much time.
If you’re lucky enough to have a hip thrust machine in your gym; use it. It’s the king exercise for building strength and size in the glutes!