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Every guide in Gist tagged “Hip Thrusts”, newest first.
Hip abductors help keep the knees and pelvis aligned during hip thrusts, particularly with band resistance. Standard thrusts are primarily hip-extension work, so direct abduction remains useful.
The adductors can assist hip extension and help control femur position in hip thrusts. Their contribution is real but usually less direct than an adductor machine or Copenhagen progression.
Hip thrusts require the core to hold the ribcage and pelvis in a controlled relationship. This is useful bracing practice, but it is not a complete abdominal or trunk-strength programme.
The quads help stabilise the knee and can be active during hip thrusts, especially with closer foot placement. The movement does not provide the same knee-extension challenge as squats or leg extensions.
Hip thrusts involve the hamstrings, but their shortened position at the knee and hip can make them a secondary contributor. Use curls or long-length hinges when hamstring growth is the main goal.
A practical guide to using hip thrust for hamstring strength, with technique, programming, progression and alternatives.
A practical guide to using hip thrust for glute growth, with technique, programming, progression and alternatives.
A practical guide to using hip thrust for strength, with technique, programming, progression and alternatives.
A practical guide to using hip thrust for muscle growth, with technique, programming, progression and alternatives.
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