The surprising truth about hip thrusts: why they’re not the miracle glute exercise you’ve been led to believe

Hip thrusts have become a popular exercise in recent years, but they’re often overrated and overused. While they can be beneficial for certain individuals, they’re not necessary for everyone and can even be harmful if performed incorrectly.

1. They’re Not As Effective As You Think

Hip thrusts are often touted as the best exercise for building glutes, but research has shown that they’re not as effective as other exercises, such as squats and deadlifts. In fact, one study found that squats and deadlifts activated the glutes more than hip thrusts.

2. They Can Be Hard On Your Back

Hip thrusts can put a lot of stress on your lower back, especially if you have a history of back pain. The movement of thrusting your hips up can strain the muscles and ligaments in your back, and if you’re not careful, you can injure yourself.

3. They’re Not Functional

Hip thrusts are not a functional exercise, meaning they don’t mimic any real-world movements. In everyday life, you rarely need to thrust your hips up in the same way you do during a hip thrust. This means that hip thrusts don’t provide much carryover to other activities.

4. They Can Be Boring

Hip thrusts are a repetitive and boring exercise. They can become monotonous quickly, which can make it difficult to stay motivated to do them. If you’re looking for an exercise that’s more engaging and fun, there are plenty of other options out there.

5. They’re Not Necessary

Hip thrusts are not a necessary exercise for building muscle or strength. There are many other exercises that are more effective and efficient for these goals. If you’re looking to build a strong and muscular body, you can skip hip thrusts and focus on other exercises instead.

When to Avoid Hip Thrusts

Hip thrusts should be avoided if you have any of the following conditions:

• Lower back pain
• Hip pain
• Knee pain
• Pregnancy
• Postpartum

Safer Alternatives to Hip Thrusts

If you want to build strong glutes without doing hip thrusts, there are plenty of other exercises you can do. Here are a few examples:

• Squats
• Deadlifts
• Lunges
• Glute bridges
• Hamstring curls

In a nutshell: Don’t Get Caught Up in the Hype

Hip thrusts are an overrated exercise that’s not as effective or safe as many people believe. If you’re looking to build strong glutes, there are plenty of other exercises that are more effective and safer. Don’t get caught up in the hype and waste your time on hip thrusts.

Answers to Your Questions

1. Are hip thrusts bad for your knees?

Hip thrusts can be hard on your knees if you have a history of knee pain. The movement of thrusting your hips up can put stress on your knees, and if you’re not careful, you can injure yourself.

2. Are hip thrusts good for building glutes?

Hip thrusts can be beneficial for building glutes, but they’re not as effective as other exercises, such as squats and deadlifts. If you’re looking to build a strong and muscular body, you can skip hip thrusts and focus on other exercises instead.

3. What are some safer alternatives to hip thrusts?

There are many safer alternatives to hip thrusts, including squats, deadlifts, lunges, glute bridges, and hamstring curls. These exercises are more effective and safer for building strong glutes.