Best exercises: From glute activation to improved posture, 7 benefits of hip thrust and how to do it right

Hip thrust exercise can help you improve your body aesthetics. (Image: Canva)

Hip thrusts are a highly effective exercise designed to target and strengthen the glute muscles, making them a cornerstone of lower body training. This exercise involves sitting on the floor with your upper back resting against a bench and then driving your hips upward by engaging your glutes, resulting in a powerful contraction of the posterior chain.

Hip thrusts not only enhance glute strength but also improve hip extension and core stability, contributing to better overall athletic performance and reduced lower back pain. With proper form and consistent training, hip thrusts can lead to improved posture, increased power in movements requiring explosive force, and a more sculpted lower body.

Here are seven benefits and some tips on how to perform them correctly, as suggested by fitness trainer Marcelle D’Souza:

Glute activation: Hip thrusts target the glute muscles more effectively than many other exercises, promoting stronger and more developed glutes.

Improved hip extension: This exercise enhances hip extension strength, which is crucial for various athletic activities and daily movements.

Also see | Best exercises: 9 benefits of resistance training

Reduced lower back pain: Strengthening the glutes can help reduce lower back pain by improving hip stability and reducing strain on the lower back.

Enhanced performance: Strong glutes contribute to better performance in sports and activities that require explosive power, such as sprinting and jumping.

Increased core strength: Maintaining proper form during hip thrusts engages the core muscles, leading to better core stability.

Improved posture: Strengthening the glutes can help improve posture by balancing out the muscles around the pelvis and lower back.

Aesthetic benefits: For those interested in bodybuilding or fitness aesthetics, hip thrusts can contribute to a more sculpted and toned posterior.

How to do hip thrusts correctly:

Set up: Sit on the floor with your upper back resting against a bench or elevated surface. Roll a barbell or place a weight plate over your hips.

Position your feet: Place your feet flat on the ground, about shoulder-width apart. Your knees should be bent at a 90-degree angle.

Engage your core: Before lifting, brace your core and make sure your shoulder blades are positioned against the bench.

Lift your hips: Drive through your heels and push your hips upward towards the ceiling. Squeeze your glutes at the top of the movement.

Lower slowly: Lower your hips back down in a controlled manner until your buttocks are just above the ground.

Maintain proper form: Keep your back straight throughout the exercise. Avoid overarching your lower back or letting your knees cave inward.

Breathing: Inhale as you lower your hips and exhale as you lift them. Maintain steady breathing throughout the set.

Appropriate weights: Ensure you're using a weight that's appropriate for your strength level to avoid injury and maximise the benefits.