Hip Thrust

What makes this exercise particularly effective?

The hip thrust is specifically designed to target and improve glute strength, speed, and performance. The movement activates the gluteus maximus through maximal hip extension, while placing less strain on the lower back and achieving significantly higher muscles activation compared to squats or deadlifts.

What effect does the exercise achieve?

• Extremely high glute activation: Studies show that hip thrusts activate more than 60% of maximal glute potential — often higher than traditional squats. They specifically train the end range of hip extension, where the glutes work most effectively.

• Efficient progression with stable technique: The stable starting position (back on the bench) allows safe and consistent overload, supporting continuous progress without coordination issues.

• Targeted glute focus: Due to the leg position and hip extension, the hip flexor and quadriceps play a smaller role — the glutes take over most of the work.

• Functional benefits for everyday life & sports: Hip thrusts develop hip extension strength, essential for sprinting, explosive power, and back health. Studies show improvements in sprint times, jumping performance, and squat strength.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The hip thrust meaningfully complements the Big 5 training concept:

• Horizontal hip extension focus: It complements squats and deadlifts by maximizing glute activation, which is often not fully achieved in vertical movements.

• Enhanced muscle development: Stronger glutes and better core stability improve performance in all big 5 exercises.

• Progressive scalability in the home gym: The EISENHORN fitness station S enables precise load adjustments and technical safety, making hip thrusts ideal for continuous training progression.