Are Hip Thrusts ACTUALLY Elite For Glutes?

I used to think that hip thrusts were the #1 best exercise you could do for glute growth - why did I think this? Well because they do a great job at isolating the glutes - meaning they target the glutes and glutes only.

While it's still true that hip thrusts are great for isolating the glutes, I've come to realize that they are probably not the best exercise for glute hypertrophy.

The reason is that hip thrusts don't work the glutes in their lengthened position. A LOT of recent studies have shown that lengthening a muscle is key for driving muscle growth.

This means that to maximize glute hypertrophy, we need exercises that work the glutes in their stretched position.

Stretch-mediated hypertrophy, also known as the length-tension relationship, refers to the concept that muscles grow most effectively when they are trained through a full range of motion, especially in their stretched or lengthened positions (think about performing a deep split squat - in the bottom position, your glutes are stretched).

Hip thrusts, despite their popularity, only work the glutes in a shortened position (at the top - where the glutes are contracted). There’s basically no tension on them where they are lengthened.

Plus, the way hip thrusts are performed these days… barely anyone is actually fully shortening the glutes at the top. The hip thrust isn’t a PR lift, I can guarantee you’re not locking your hips out at the top with 200kg on the bar… cause I wasn’t either. Plus, they’re a fkn headache to set up and put away.

I still program hip thrusts for my clients, I’m not a complete hater. They do have their place still, BUT there is MORE EFFECTIVE options for glute growth. If you want to get the most bang for your buck, focus a little less on hip thrusts and a little more on exercises like RDLs, lunges, and split squats. These movements place the glutes under great tension when they are lengthened.

By understanding and applying the principles of stretch-mediated hypertrophy, you can design a more effective training program that maximises glute growth. Hip thrusts can still be a valuable part of your routine, but they should be complemented with exercises that work the glutes through their full range of motion to achieve the best results.

HAPPY LIFTING!!! Go grow that dump truck 🍑🍑

With love,

Sandra xxx