{"id":16741,"date":"2026-03-30T17:48:27","date_gmt":"2026-03-30T17:48:27","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=16741"},"modified":"2026-03-30T17:48:27","modified_gmt":"2026-03-30T17:48:27","slug":"are-hip-thrusts-overrated-the-truth-about-this-glute-building-staple","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=16741","title":{"rendered":"Are Hip Thrusts Overrated? The Truth About This Glute-Building Staple"},"content":{"rendered":"<p><\/p>\n<div>\n<p>Walk into most gyms, and you\u2019ll see it\u2014benches lined up, barbells padded, and someone hip thrusting their way to \u201cbetter glutes.\u201d We\u2019ve shifted from squats to hip thrusts as the top booty builder. Social media crowned them the king of glute training, and influencers swear by them.<\/p>\n<p>The message is loud and clear: \u201cIf you want strong, sculpted glutes, you need hip thrusts.\u201d But here\u2019s the question not many are asking: Are hip thrusts truly that effective\u2014or are they just overrated?<\/p>\n<p>Here, we\u2019ll through the noise by exploring what hip thrusts do, where they shine, where they fall short, and whether they deserve their top spot as a glute-building staple.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"LM8XHLYJoYs\"><iframe loading=\"lazy\" title=\"Proper Hip Thrust Form\" width=\"696\" height=\"522\" src=\"https:\/\/www.youtube.com\/embed\/LM8XHLYJoYs?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>How Did Hip Thrusts Become Popular<\/h2>\n<p>A big reason for the hip thrust explosion is Bret Contreras\u2014aka <a href=\"https:\/\/www.instagram.com\/bretcontreras1\/\" target=\"_blank\" rel=\"noopener\">\u201cThe Glute Guy.\u201d<\/a> He didn\u2019t just introduce the movement; he built a case for it.<\/p>\n<p>Through EMG research and years of coaching, Contreras highlighted that hip thrusts produce high levels of glute activation, especially at full lockout. That was a big deal because for the first time, a lift was marketed specifically for glute development.<\/p>\n<p>And the message stuck:<\/p>\n<p>\u201cIf you want bigger glutes, do hip thrusts.\u201d<\/p>\n<p>They become social media darlings because they\u2019re easy to film, upload, and sell. There\u2019s also been a shift in how people train, as it\u2019s no longer just about getting strong\u2014it\u2019s about targeted physique development. They\u2019re simple, accessible, and they provide a noticeable \u201cfeel\u201d in the target muscle.<\/p>\n<p>That combination made them explode in popularity.<\/p>\n<h2>The Science Behind Hip Thrusts and Glute Activation<\/h2>\n<p>Hip thrusts are a horizontal hip extension exercise, and that matters because they hit your glutes hardest at lockout. That gives them a unique place in a lower-body program. It\u2019s not \u201cbetter\u201d than every other glute exercise. It\u2019s just different.<\/p>\n<p>And that difference shows up in the research. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26214739\/\" target=\"_blank\" rel=\"noopener\">A study by Contreras and colleagues found that<\/a> the barbell hip thrust produced greater gluteus maximus EMG activity than the back squat when both are performed with estimated 10RM loads. Other research comparing the hip thrust with deadlift variations found that the hip thrust produced greater glute max activation than the trap bar deadlift.<\/p>\n<p>But EMG studies don\u2019t tell the whole story. Muscle activation studies tell us a muscle is working, not that one exercise will always build more muscle over time. That\u2019s why the longer-term studies matter more. A 2023 study comparing nine weeks of hip thrust training with back squat training found that both exercises produced similar gluteal hypertrophy, while the squat produced greater thigh hypertrophy. Both exercises work, but they don\u2019t give you the same return.<\/p>\n<p>But science doesn\u2019t give us all the answers. It helps us view hip thrusts through a different lens. \u201cI tend to look at hip thrusts for the glutes the same way I look at biceps curls for the arms, \u201cexplains <a href=\"https:\/\/www.instagram.com\/thefitnessmaverick\/\">Gareth Sapstead (MSc C.S.C.S.)<\/a>. \u201cPlenty of people build impressive biceps through rows and pull-ups alone. But if someone\u2019s goal is to specifically develop their biceps, curls quickly become one of the most effective tools available. Hip thrusts are in the same category.\u201d<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"Y3Mp5OHKooY\"><iframe loading=\"lazy\" title=\"Bret Contreras on the Benefits &amp; Origin of Hip Thrusts\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/Y3Mp5OHKooY?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>Where Hip Thrusts Truly Shine<\/h2>\n<p>Now, let\u2019s give hip thrusts the recognition they deserve. \u201cBecause who doesn\u2019t want an exercise that complements your bedroom shenanigans?\u201d says Jason Leenaarts, coach and owner of RevFit.<\/p>\n<p>Well, that\u2019s not the only reason it\u2019s stayed relevant.<\/p>\n<p>Here are a few more.<\/p>\n<h3>Ideal for Glute-Focused Workouts<\/h3>\n<p>If your goal is to bring up lagging glutes, hip thrusts deserve a spot in your workout. They\u2019re especially useful when:<\/p>\n<ul>\n<li>Glute size is the priority<\/li>\n<li>Your lower back is already taking a beating from other lifts<\/li>\n<li>You need more direct glute work without more squat and deadlift fatigue.<\/li>\n<\/ul>\n<p>Hip thrusts shine when you use them as a targeted hypertrophy tool.<\/p>\n<h3>They Hammer the Glutes Where Other Lifts Don\u2019t<\/h3>\n<p>\u201cA lot of lifters struggle to bias their glutes in compound patterns,\u201d explains Sapstead. \u201cThat\u2019s where hip thrusts come into their own.\u201d<\/p>\n<p>Squats, split squats, and Romanian deadlifts all target the glutes in a stretched position, but hip thrusts serve a different role: they load your glutes hardest at lockout. This strong contraction in the shortened position makes them a smart complement to squat and hinge movements rather than a replacement for them.<\/p>\n<h3>They\u2019re Easier to Recover From<\/h3>\n<p>Hip thrusts target the glutes without unnecessarily straining your lower back, overtaxing your grip, or exhausting your nervous system like heavy deadlifts and squats often do. \u201cCompared to more lengthened, stretch-focused movements, they\u2019re also easier to recover from, which makes them a useful option when you want to increase training frequency,\u201d says Sapstead.<\/p>\n<p>That reduced systemic fatigue usually allows you to do more effective glute workouts throughout the week, which is important when aiming for hypertrophy.<\/p>\n<h3>Beginner-Friendly<\/h3>\n<p>The learning curve is lower, and the target muscle is easier to feel. For beginners and general-pop clients, that matters. When beginners understand what hip extension feels like, the learning curve for more technical exercises like deadlifts and other hinge variations shortens.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"BXhFdYqPkHQ\"><iframe loading=\"lazy\" title=\"Squat Versus Hip Thrust Science and Why You Should Do Both\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/BXhFdYqPkHQ?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>Where Hip Thrusts Fall Short<\/h2>\n<p>At some point, a popular accessory lift was called \u201cthe best glute exercise ever,\u201d period, and that\u2019s where the issue starts.<\/p>\n<h3>They\u2019re Not a Complete Glute Builder<\/h3>\n<p>Hip thrusts load the glutes hardest at the top of the movement\u2014the shortened position. That\u2019s only part of the hypertrophy equation.<\/p>\n<p>Muscle growth is driven by:<\/p>\n<ul>\n<li>Tension in the lengthened position<\/li>\n<li>Tension in the shortened position<\/li>\n<li>Enough volume and progression over time<\/li>\n<\/ul>\n<p>\u201cHip thrusts have put a greater focus on the importance of a strong posterior chain,\u201d explains Jay Ashman of Ashman Strength, \u201cbut they are overrated for overall posterior chain strength development because they are biased toward the shortened position.\u201d<\/p>\n<h3>Weak Transfer to Total Lower-Body Strength<\/h3>\n<p>Hip thrusts strengthen the glutes but do not develop the same overall body coordination, stability, or force production as compound lifts because they primarily focus on one muscle. You will NOT get the same core engagement or posterior chain activation as with squats or deadlifts.<\/p>\n<h3>The \u201cGlute Activation\u201d Hype Is Overblown<\/h3>\n<p>Even too much water is bad for you, and the trick, as always, is in the dose. When the internet gets hold of a good thing, like hip thrusts, the flow-on effect, like the glute activation effect, is real. We get things like:<\/p>\n<ul>\n<li>Banded hip thrusts<\/li>\n<li>Pulses<\/li>\n<li>Endless burnout sets<\/li>\n<li>\u201cFeel the squeeze\u201d cues<\/li>\n<\/ul>\n<p>All of that creates a burn, but burn isn\u2019t growth, and activation is not overload. Too much hype dilutes the intention of the exercise. Granted, it\u2019s not the fault of the exercise and the smart man who popularized it; it\u2019s the thirst for eyeballs that\u2019s driven this craze.<\/p>\n<h2>Hip Thrusts Pros and Cons<\/h2>\n<p>Let\u2019s summarize where we are.<\/p>\n<h3>Pros<\/h3>\n<p><strong>High Glute Activation at Lockout:<\/strong> Hip thrusts target the glutes at full hip extension, making them great for building strength and size in the shortened position.<\/p>\n<p><strong>Low Spinal Load, High Volume Potential:<\/strong> Compared to squats and deadlifts, hip thrusts place less stress on the spine and nervous system, allowing for greater recoverable hypertrophy volume.<\/p>\n<p><strong>Beginner-Friendly and Easy to Learn:<\/strong> Most lifters can quickly feel their glutes working\u2014making it a great entry point for targeted glute training.<\/p>\n<p><strong>Safer to Train Close to Failure:<\/strong> You can perform hip thrusts with high effort without the same technical issues or injury risk associated with other heavy barbell lifts.<\/p>\n<h3>Cons<\/h3>\n<p><strong>Limited Stimulus in the Lengthened Position:<\/strong> Hip thrusts emphasize the top of the movement but don\u2019t challenge the glutes much under stretch.<\/p>\n<p><strong>Weak Carryover to Total-Body Strength:<\/strong> They don\u2019t build the same coordination, stability, or full-body strength as squats, hinges, or unilateral movements.<\/p>\n<p><strong>Easy to Overhype and Misuse:<\/strong> Because they feel effective, lifters often rely too much on them, confusing burn and pump with real progress.<\/p>\n<p><strong>Easy to Perform Incorrectly:<\/strong> Common issues such as lower back overextension, poor foot placement, and bouncing reps reduce effectiveness and increase discomfort.<\/p>\n<p>Which brings us to our next point.<\/p>\n<h2>Common Hip Thrust Mistakes Killing Your Gains<\/h2>\n<p>When an exercise increases in popularity, you get wild differentiation in good form. Here are the three biggest form problems killing results:<\/p>\n<h3>Lower Back Killer<\/h3>\n<p>Instead of extending the hips, lifters overarch the lower back to get the bar higher. It looks like a big lockout, but it\u2019s mostly lumbar extension\u2014not glute contraction.<\/p>\n<p><strong>Fix:<\/strong> Keep the ribs down, brace your core, and finish with your glutes, not your spine. Hip thrust is a feel exercise. If you\u2019re not feeling it in your glutes, it\u2019s your back doing the work.<\/p>\n<h3>Improper Foot Positioning<\/h3>\n<p>Feet too far forward? You\u2019ll feel it in your hamstrings. Feet too close? Quads take over, but either way, your glutes get shortchanged.<\/p>\n<p><strong>Fix:<\/strong> A simple way to prevent this is to do a few bodyweight reps, adjusting your foot position until you feel the glutes doing all the work.<\/p>\n<h3>Ego Loading and Bouncing Reps<\/h3>\n<p>The classic ego issue\u2014loading plates and rushing through reps without control, or shortening the range of motion to impress others and boost ego. More weight doesn\u2019t lead to more growth if the tension isn\u2019t on the glutes.<\/p>\n<p><strong>Fix:<\/strong> Stop thinking of the hip thrust as just a 1RM squat, bench, or deadlift, and only as a glute hypertrophy exercise. Instead, control the eccentric phase, finish with a strong glute squeeze, and use a load you can own.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Dusan Petkovic<\/span><\/figcaption><\/figure>\n<h2>How to Program Hip Thrusts for Maximum Results<\/h2>\n<p>Hip thrusts aren\u2019t magic\u2014but when you program and perform them well, they become a powerful hypertrophy tool. Here\u2019s how to achieve real results, not just a burn.<\/p>\n<p><strong>Pair Them With Stretch-Based Glute Work<\/strong><\/p>\n<p>Hip thrusts hammer the glutes in the shortened position, but for full development, you need to pair them with movements that load the glutes in the lengthened position. Next time you hit a lower-body workout with a hip thrust, also include an RDL, split squat, or a deep squat variation.<\/p>\n<p><strong>Train in these Rep Ranges<\/strong><\/p>\n<p>Hip thrusts respond well to a variety of rep ranges, but they shine when you can control the movement and keep tension where it belongs.<\/p>\n<ul>\n<li>6\u201310 reps: heavier loading, strength and hypertrophy<\/li>\n<li>10\u201315 reps: sweet spot for glute growth<\/li>\n<li>15\u201320 reps: metabolic stress and finishers<\/li>\n<li>The key isn\u2019t the rep range, it\u2019s staying close enough to failure while keeping good form. Please load appropriately, not just for eyeballs.<\/li>\n<\/ul>\n<p><strong>Own the Top Position<\/strong><\/p>\n<p>Hip thrusts make their money in the shortened position, so own it. If you\u2019re not controlling and squeezing at the top, you\u2019re missing the point of the exercise.<\/p>\n<h2>What Happens If You Only Do Hip Thrusts?<\/h2>\n<p>When hip thrusts become the centerpiece of your lower-body training instead of a supporting player, things start to fall apart.<\/p>\n<p><strong>Neglecting Fundamental Movement Patterns<\/strong><\/p>\n<p>There\u2019s so much more to the lower body than just the glutes. If your program focuses solely on hip thrust variations and ignores other fundamental exercises like squats, hinges, and unilateral work, it misses the bigger picture. These movements are essential for building balanced lower-body strength and muscle. \u201cThey\u2019re not a replacement for compounds,\u201d says Sapstead. \u201cJust like curls aren\u2019t a replacement for rows.\u201d<\/p>\n<p><strong>Underdeveloped Posterior Chain Strength<\/strong><\/p>\n<p>Hip thrusts bias the shortened position. If that\u2019s all you\u2019re doing, you\u2019re missing half the hypertrophy equation. Hip thrusts train the glutes\u2014but they don\u2019t challenge the posterior chain the same way deadlifts, RDLs, or good mornings do.<\/p>\n<p>The result? Strong lockout, weak hinge. That imbalance shows up fast when you try to lift heavy or move explosively.<\/p>\n<p><strong>Overuse Tweaks<\/strong><\/p>\n<p>Heavy hip thrusts, like any barbell exercise, will take their toll. The hips, being heavily loaded all the time, may fight back, even with padding. If you\u2019re not performing the machine variation or have access to the specialized bench, the setup hassles may get annoying, leading to cutting corners.<\/p>\n<p>When performing any exercise for an extended period, execution can also get lax. When that happens with the hip thrust, overarching, bouncing, ego loading\u2014the lower back takes over. And ironically, the very thing people are trying to avoid.<\/p>\n<h2>Final Verdict: Should You Keep Hip Thrusts in Your Workout?<\/h2>\n<p>Yes\u2014and no.<\/p>\n<p>Hip thrusts aren\u2019t overrated because they don\u2019t work, but because they are misused. When lifters treat them as the only glute exercise, ditch squats and hinges, skip progression, and pile on weight with sloppy, ego-driven reps, bad things happen.<\/p>\n<p>But flip the script: hip thrusts are effective when paired with lengthened-position movements like Romanian deadlifts or split squats. Progress them like any other lift, and perform each rep well. Use them as part of a balanced lower-body program, and they do what they\u2019re supposed to do\u2014build strong, well-developed glutes.<\/p>\n<p>Hip thrusts aren\u2019t the issue. It\u2019s the hype\u2014and how you perform them\u2014that matters.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/glute-exercises\/are-hip-thrusts-overrated-the-truth-about-this-glute-building-staple\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Walk into most gyms, and you\u2019ll see it\u2014benches lined up, barbells padded, and someone hip thrusting their way to \u201cbetter glutes.\u201d We\u2019ve shifted from squats to hip thrusts as the top booty builder. Social media crowned them the king of glute training, and influencers swear by them. The message is loud and clear: \u201cIf you [&hellip;]<\/p>\n","protected":false},"author":236,"featured_media":16742,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-16741","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Are Hip Thrusts Overrated? The Truth About This Glute-Building Staple - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=16741\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Are Hip Thrusts Overrated? The Truth About This Glute-Building Staple - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Walk into most gyms, and you\u2019ll see it\u2014benches lined up, barbells padded, and someone hip thrusting their way to \u201cbetter glutes.\u201d We\u2019ve shifted from squats to hip thrusts as the top booty builder. Social media crowned them the king of glute training, and influencers swear by them. 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The Truth About This Glute-Building Staple - World Bodybuilding News","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/worldbodybuildingnews.com\/?p=16741","og_locale":"en_US","og_type":"article","og_title":"Are Hip Thrusts Overrated? The Truth About This Glute-Building Staple - World Bodybuilding News","og_description":"Walk into most gyms, and you\u2019ll see it\u2014benches lined up, barbells padded, and someone hip thrusting their way to \u201cbetter glutes.\u201d We\u2019ve shifted from squats to hip thrusts as the top booty builder. Social media crowned them the king of glute training, and influencers swear by them. 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