🔹Many experts believe that the hip thrust might be the best exercise to target glutes specifically..
🔹When the exercise is performed, there’s a great shift of weight from hip muscles to the gluteus maximus, which is one reason why they experience high levels of mechanical tension through this specific workout:
🔹As we extend our hips and maintain knee flexion, hamstrings over-shorten to the point in which they don’t produce meaningful levels of force.
🔹Adductors have their best leverage through hip flexion (which is why they are worked greatly with squats): therefore, as we extend our hips, even adductors end up not producing that much force.
🔹On the other hand, the gluteus maximus works best at hip extension, which is why, as we extend the hips during the exercise, it ends up taking most of the weight.
🔹On top of this, the exercise is very challenging both at the top and at the bottom of the movement because the hips and the knees don’t move that far away from the weight: while at the bottom other muscles can help synergistically to push the weight up, as we extend our hips, the glutes end up experiencing the most tension.
🔹Do you do hip thrust when you workout? I personally find it to be a great carry over to lower body movements, and should definitely be included in a strength training program.