How To Build Great Glutes with Perfect Hip Thrust Technique (Fix Mistakes!)

Summary by Krater

This video explains the proper technique and common errors of the barbell hip thrust for glute hypertrophy and strength, supported by EMG and twin study data.

From the video

Answers: How do you do a barbell hip thrust with correct technique?

• hip thrust technique
• glute activation EMG
• hip thrust vs squat study
• hip thrust setup
• hip thrust common errors

Exercises

• hip thrust · barbell, bench, box · strength: 4-8 reps; hypertrophy: 8-15 reps
• back squat · barbell
• leg extension · machine
• glute bridge · bodyweight, dumbbells
• single leg hip thrust · bench
• knee banded hip thrust · resistance band, barbell, bench

What it concludes

• The hip thrust elicits higher glute EMG activation than the back squat.
• A 6-week twin study showed significantly more upper and lower glute growth for the twin doing hip thrusts compared to the twin doing squats.
• For strength, target 4-8 reps; for hypertrophy, target 8-15 reps.
• Common errors include failing to fully lock out the hips and extending the lower back instead of the glutes.