Is the HIP THRUST an effective GLUTE BUILDER, or a WASTE OF TIME?

In this video we discuss hip thrusts and whether they are an effective glute builder, looking at several different studies to form an outcome and to give some practical takeaways.
References:
1. pubmed.ncbi.nlm.nih.gov/3988782/
2. www.researchgate.net/publicat...
3. www.biorxiv.org/content/10.11...
4. www.ecss2006.com/ASP/CONGRESS...
5. pubmed.ncbi.nlm.nih.gov/35006...
6. www.biorxiv.org/content/10.11...
7. www.researchgate.net/publicat...
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"Is the HIP THRUST an effective GLUTE BUILDER, or a WASTE OF TIME?"
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[@rolandtheotaku9474]

It's good to know that deep squats will result in similar muscle growth compared to doing hip thrusts. I find hip thrusts a pain to set up if your gym doesn't have a dedicated hip thrust machine.

[@WolfCoaching]

Fair enough! -Milo

[@patriciaolmedo6148]

B*tch You put a disc in one side to the bar and other in the other side and that is all

[@spideylover4105]

Agreed. The nautilus hip thrust machine is awesome. No setup time, good ergonomic setup, and allows for a farrrrrrr deeper stretch at the bottom compared to a barbell

[@douglasauruss]

Amazing breakdown and intelligent overall analysis of these studies. Now that I'm better informed, this shall be the year of maximum maximus.

[@WolfCoaching]

Thanks a lot! Glad to hear it’ll positively impact your gains! -Milo

[@pankinyek]

The biggest thing to mention, is that squats are about 100000000000 times more tiring and SFR isn't comparable if someone is doing the movement specifically to target the glutes.

[@user-he4ef9br7z]

RDLs are way better than hip thrusts.

[@Jay-rz8mz]

just do both no need to only pick one@@user-he4ef9br7z

[@rico14]

@@user-he4ef9br7zI’m not sure. Hip thrusts don’t cause the same overall fatigue, and I don’t think the give the same peak contraction. I feel like for athleticism, squats and deadlifts are a overrated to an extent.

[@user-he4ef9br7z]

@@rico14 True, RDLs are more fatiguing. But the peak contraction is worthless. Research shows the stretch is a much larger promoter of hypertrophy, which is what the RDL targets. Squats and deadlifts may not always translate to athleticism but they are definitely magnitudes more functional that hip thrusts.

[@jplift247]

​​@@user-he4ef9br7zpeak contraction is not worthless specially for the glutes because glutes have the best leverage at full hip extension. Plus the sudies show that the longer lenghts can result in better hypertrophy which is not the same than saying that peak contraction is worthless. In fact the sudies show that both longer lenghts and shorter lenghts result in hypertrophy, the longer lenght simply may give you slightly better hypertrophy than shorter lenghts. But if you train very close to failure and apply proggressive overload during short lenght excercises like hipthrust you'll get results no matter what.

[@alejandrobroxberruguilla2163]

This is the best video I have seen this year. Thank you Milo 💪

[@gerym341]

Another great video, Doctor! Thank you.

[@WolfCoaching]

Glad you enjoyed it! -Milo

[@faithnfitnessguykk9569]

Makes a lot of sense. Thanks

[@WolfCoaching]

You're welcome king! -Milo

[@user-oc2kz5dl5r]

Thanks Doc!

[@SeleniumBalls]

The topics covered here have perfectly lined up with some difficulties choosing hip thrust variations me and my girlfriend have been having. Answered every question I've had on the hip thrusts as a whole and bought me back into the idea of training them. This was fantastic stuff, thank you!

[@jcgggg]

Ok, I know it's juvenile but "hip thrust variations me and my girlfriend have been having' is a that's what she said moment....

[@rockyevans1584]

​@@jcggggI don't think you understand how to use that juvenile joke, respectfully. I also assume this guy was making a sex joke here in any case

[@claudiamarianidamato9499]

Great info. There’s an exercise I see people do in Brazil a lot on the cable machine. It’s essentially a glute kick back while lying on your side on the ground. I think you can emphasize the stretch and do lengthened partials like that too. I personally love kick backs in general because my left glute is hard to target. My adductors and lower back tend to take over on that side a lot at times even when I do a unilateral hipthrust .

[@tribunaldude]

Logically doing the humble plate loaded leg press with a high seat AND foot position would be a straightforward way to train the glutes at long muscle lengths. Why has no one considered this I wonder?

[@joezyadeh4805]

Wasn’t gonna watch this cuz I’ve exhausted the topic in my mind. So happy I stayed. Can we just do a hip thrust study with more shortened ROM, full ROM, and lengthened ROM just to get this sorted for good

[@WolfCoaching]

Glad you stuck around man! Just trying to provide the most up-to-date information. I'm actually chatting to Bret Contreras about potentially doing some studies in this area. Definitely in the works. -Milo

[@joezyadeh4805]

@@WolfCoaching ur making my day sir 🫡

[@robertadams5437]

Smith machine with a bench for the back works VERY well!

[@user-ii7xc1ry3x]

Isn't the second study comparing the squat vs hip trust the one sponsored by Bret Contreras himself (along with Menno)? Pretty good video

[@WolfCoaching]

It is indeed! Thank you sir.

[@xntumrfo9ivrnwf]

Man, I wouldn't mind being the research assistant in the study at 4:04 measuring "glute growth"

[@Thomas-ky4wc]

Thank you for this really informative video. How does hip abduction target upper glutes? Is is because only the top part of the gluteus maximum does hip abduction? Or is it because it works gluteus medius and gluteus minimus?

[@malhobekabdulov1802]

Hi Milo! How would it be possible to do lengthen partials in hip thrust if there is not any stretching simply because arm of force is ~zero or so?

[@johnk_32]

Great video! Not a huge fan of unilateral movements due to time constraints but might be worth adding some lengthened SL variations for the increased hypertrophy. I keep seeing the P&C & Borge crew talk about stretch mediated hypertrophy (or lengthened partials) diminishing/not being effective anymore after 6-8 weeks. I haven’t seen them post any studies, but i’m assuming its based off of some mechanistic research or at least animal research.. maybe even the RBE? Could you possibly make a video explaining if there’s any credence to those claims? Thanks in advance and keep up the great videos!

[@WolfCoaching]

It'd be a lot easier to address those claims if they actually provided some citations.. they rarely do, from what I can tell. -Milo

[@johnk_32]

​@@WolfCoaching Agreed, really appreciate the reply!

[@gwwelch]

All I can say is hip thrust are the only exercise I’ve ever done that gives me a pump in my butt and has me sore the next day.

[@niemand9362]

That's what he said

[@steelmongoose4956]

The load I need to use to get anything out of hip thrusts has bothered my knees at times. By contrast, Bulgarians give me better activation without forcing my knees to hold together under much heavier weight at peculiar angles.

[@lazur1]

Do think it's feasible to design a 'machine', (it might not need moving parts), that enables a deeper stretch for the hip thrust?

[@hyperion_carnivore]

I've never felt activation in the glutes with these. Nothing compared to squats, anyway.

[@Gus-Moose]

For me, I feel the glutes WAY more after walking lunges compared to both squats and hip thrusts.

[@Dezlou]

Can you do a video on shorter vs. longer muscle lengths with demonstrations? I think I understand, but it is still a little warped in my head. It may be why tricep extensions are better than push-downs. It just gets confusing for an ordinary person who enjoys science and finding what feels best. Not that you're not ordinary, but then again not everyone has a Ph.D. I've been enjoying your content. Thanks.

[@WolfCoaching]

A good place to try for general education around muscle length and functions is "exrx muscle directory". I'd also recommend checking out the playlists on my channel with demonstrations of what the lengthened parts of each exercise are! -Milo

[@Mikebruno1187]

What about lengthened partials on the hip thrust? Only going up about half way?

[@WolfCoaching]

I can't make super strong claims, but that would *probably* be more effective. My only issue with that is that it would take a long time to load heavy enough! You can lift a lot more in that position. -Milo

[@bloopbloop2703]

@@WolfCoaching best way to do lengthened partials with a comparable movement would probably be those awkward looking smith machine donkey kicks

[@chriscarlisle6835]

It gave me a hernia last year

[@patkob2180]

I like setting up a high pulley with a strap on my tigh ...and pulls down and back so I get full rom

[@jeffbunnell9961]

When I tweak my back and have to do them for a hip hinge movement along with split squats for quads, light hyperextensions and single-leg RDLs I emerge from the injury caked up I noticed. I just see it as an effective glute builder not the holy grail. I know Mike Israetel hates them because "no stretch hypertrophy" and a pain in the ass to set up (true) but I just see them as a tool. I could go to failure on them pain-free during a lumbar injury. I think Eric Helms used them with his athletes in this context if they are injured, but I also think they can generally build the glutes. Is there a way to create a little deficit by doing them with squat shoes?

[@WolfCoaching]

That's a good way of looking at them! Squat shoes don't add a ton of ROM if any; they mostly just place you in deeper knee flexion, more than anything else. I'd try using a bumper plate or two. Going single-legged can also slightly increase ROM. -Milo

[@Ask-Ali]

What squat shoes do you own/recommend?

[@WolfCoaching]

I've had both the Adidas Power Perfect II (.75 inch heel) and now the Adidas Leistung 16 IIs (1 inch heel). Honestly, they're both fine, and I doubt it makes much difference. Most shoes seem just fine. I would just go with what you can afford and like the aesthetics of (if you care). Nowadays, I squat in flat shoes, because I have enough mobility and train my squat moreso for strength. I use Adidas Havoc shoes. THOSE I can highly recommend. Durable, comfortable, good for sumo and most importantly, looks decent and cheap. -Milo

[@Ask-Ali]

@@WolfCoaching 🙏🏻 appreciate the input. I hate squat shoes bc it wastes so much space in my bag and I’d prefer not to have to bring it but my ankle mobility is hot garbage. I guess I’ll try to work on it somehow lol. I don’t even do BB squats really just pendulum/leg press. I train for hypertrophy though primarily.

[@JasonReagan84]

Kettlebell swings. Heavy. Deep stretch. High volume. = massive glute growth

[@berhanesenay222]

How? Got vid?

[@heidiswisher2044]

👍

[@kaderux]

Dr. Milo Wolf glutes reveal when? 😳

[@WolfCoaching]

When we hit 69k subscribers 👀 -Milo

[@spideylover4105]

I'll be cold and in the ground before I give up my nautilus glute drive

[@jajahaha5451]

My last 2 mesos I was doing one legged thrust with dumbbells, but I traded it this cycle with elevated lunges so I can get some more volume in my quads and still hit my glutes. And yes, I can say that LPs on the hip thrust works way better. I saw a big😂 difference. My wife was complaining my ass looks better than hers. Now she’s always grabbing it. Lol

[@WolfCoaching]

That's a good substitute for more quads. Doing them too atm! I'd say I can relate, but I have never been touched by a woman 😫 -Milo

[@knudiinliverpool]

I'm a bit confused. You stopped doing hip thrusts even though they were working better?

[@jajahaha5451]

@@knudiinliverpool lengthen partials on hip thrust Vs fullRom LPs was better. I traded the thrust cause my glutes did well that meso and I was satisfied with the gains. So the next meso I wanted more quads, so I added more frequency and attention to my quads and not so much glutes.

[@Just_City]

@@jajahaha5451does it work the whole glute or just the middle and bottom part and not the top? Gonna start adding them

[@jajahaha5451]

@@Just_CityI notice more top on a wide stance like you would do on a sumo. It over all it hits the whole area.

[@lucaparolin4]

I was expecting to get angry because I was thinking "the next stupid emg study that doesn't say anything about the real world", but actually this matches perfectly with my anecdotal experience

[@deanc5685]

Aaaah shiiit, Bret is gonna have a fit

[@WolfCoaching]

Nah, Bret's cool! And I think I gave a relatively unbiased and balanced perspective on hip thrusts. They're not a bad exercise, depending on the context. -Milo

[@deanc5685]

@@WolfCoaching ah, then I guess he changed his stance. I remembered when the pre-print came out about the hipthrust vs squat study that he said he was "right" about the hypothesis that the glutes do not benefit from the lengthened loading.

[@ThePhysicalReaction]

Most people I see doing hip thrusts are using way too much weight for themselves, and unable to get a lock out plus short hold at the peak of the movement. Its likely almost anything would be more effective than their "shortened partials".

[@wertyuiopasd6281]

Wolf 😂😂😂

[@muneebamuhammed7345]

The hair on his armpits is throwing me off

[@WolfCoaching]

I used to shave everything for bodybuilding. I don’t really care for or against body hair, for the most part -Milo

[@brodieblack388]

Hip thrust machine injured my lower back. Do not recommend

[@bjiffy10]

Maybe you had wrong form .. but it’s not necessary to do hip thrust. I hope your recovered from your injury

[@bjrnerik1768]

How?did you fall on it?😅

[@rockyevans1584]

​@@bjrnerik1768I think that'd usually be due to overextending at the top