Barbell hip thrust

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

• Muscle growth higher is better3.8

  Very good; among the better picks for the muscle. 5 sources.

  • 3/5 Well studied, targets mid glutes, easy to progress, but hip pinching, setup time and limited stretch. Cites a 9-week study matching squat glute growth. High B. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 3:02videoStudy2025checked by AI
  • 4/5 Both agree it is a very good glute builder; cited studies show glute growth matching squats and extra growth when added to leg press and stiff-leg work. Not rank one on biomechanics. Renaissance Periodization, Are Hip Thrusts Overrated Or Underrated? DEBATE! @ 14:19videoStudy2024checked by AI
  • 2/5 Overrated as a first-choice glute move: load peaks at lockout and vanishes at the bottom stretch, so lunges beat it set for set; still useful for some people. Renaissance Periodization, Hip Thrusts Are WAY Overrated @ 4:32videoExpert opinion2023checked by AI
  • 5/5 Chosen as the thrust or bridge pick: lots of tension and metabolic stress with peak load at lockout; pause at the top. Jeremy Ethier, The 4 BEST Glute Exercises For A Nicer Butt (GYM OR HOME!) Ft. Bret Contreras @ 2:00videoExpert opinion2021checked by AI
  • 5/5 Higher glute EMG than back squat and a twin case study showed more glute growth with thrusts; it loads the glutes at and beyond neutral hip position. Jeff Nippard, How To Build Great Glutes with Perfect Hip Thrust Technique (Fix Mistakes!) @ 0:33videoStudy2019checked by AI
• Stimulus to fatigue higher is better3.5

  Low cost for a strong stimulus. 2 sources.

  • 3/5 Not a must; low fatigue and glutes-only, so useful for extra volume, but stimulus is not super high so SFR is fine, not great. Renaissance Periodization, Top 5 Glute Exercises For Muscle Growth @ 12:46videoExpert opinion2025checked by AI
  • 4/5 Isolates glutes with little hamstring or quad cost, so lots of volume can be stacked; easiest on a machine because setup is quick. Renaissance Periodization, Are Hip Thrusts Overrated Or Underrated? DEBATE! @ 19:31videoExpert opinion2024checked by AI
• Loaded stretch higher is better1.3

  Hardest part is at short muscle length. 3 sources.

  • 2/5 Hardest at the squeeze and weak in the stretch; going deeper, controlling the descent or using a machine with more bottom torque improves it. Renaissance Periodization, Are Hip Thrusts Overrated Or Underrated? DEBATE! @ 26:11videoExpert opinion2024checked by AI
  • 1/5 Resistance is nearly imperceptible at the bottom stretch where growth is most promoted, and heavier loads would not fix it. Renaissance Periodization, Hip Thrusts Are WAY Overrated @ 6:03videoExpert opinion2023checked by AI
  • 1/5 Hardest at lockout and you get little glute stretch, so it complements a lunge. Jeremy Ethier, The 4 BEST Glute Exercises For A Nicer Butt (GYM OR HOME!) Ft. Bret Contreras @ 4:02videoExpert opinion2021checked by AI
• Progression higher is better5.0

  Fine-grained, near unlimited loading. 1 source.

  • 5/5 Huge capacity for overload, with very heavy loads possible; start light and add weight gradually without letting form slip. Jeff Nippard, How To Build Great Glutes with Perfect Hip Thrust Technique (Fix Mistakes!) @ 0:33videoExpert opinion2019checked by AI
• Skill demand lower is better1.0

  Nearly none; machine guides the path. 1 source.

  • 1/5 No balance needed; just up and down, and it hits the glutes directly and teaches mind-muscle connection. Renaissance Periodization, Are Hip Thrusts Overrated Or Underrated? DEBATE! @ 26:41videoExpert opinion2024checked by AI