Why You Should Add Hip Thrust to Leg Day for Stronger Glutes

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Introduction

When planning a leg day workout, most people prioritize squats, deadlifts, and lunges. While these are excellent lower body exercises, there’s one movement that’s often overlooked but is essential for glute development: the hip thrust. This powerful exercise has been shown to maximize glute activation, improve athletic performance, and enhance lower body strength.

But is it necessary to include hip thrusts on leg day? And if so, which version is better—the barbell hip thrust or the machine hip thrust? This Jefit article breaks down (1) the importance of hip thrusts and (2) compares these two exercise variations based on EMG (electromyography) research, biomechanics, and practicality.

Why Hip Thrusts Are Essential on Leg Day

Hip thrusts are one of the best exercises for glute hypertrophy, strength, and power. While squats and deadlifts engage the glutes, research shows that hip thrusts activate the gluteus maximus more effectively. A study by Contreras et al. (2015) found that hip thrusts elicit higher glute activation than squats, making them ideal for targeting and growing the glutes.

Key Benefits of Hip Thrusts:
  • Superior Glute Activation: EMG studies show that hip thrusts elicit more peak glute activation than squats and deadlifts.
  • Improved Athletic Performance: Strong glutes contribute to better sprint speed, jumping ability, and overall power.
  • Reduced Injury Risk: Strengthening the glutes helps stabilize the hips and lower back, reducing the risk of injuries like lower back pain and knee issues.
  • Enhanced Aesthetics: For those aiming for better glute definition and shape, hip thrusts are a must.

Now that we understand the importance of hip thrusts, let’s compare the two most popular variations: barbell hip thrusts vs. machine hip thrusts.

Barbell Hip Thrust vs. Machine Hip Thrust: Which is Better?

Both barbell hip thrusts and machine hip thrusts are excellent choices for glute development, but they differ in terms of execution, muscle activation, and convenience.

1. Barbell Hip Thrust

The barbell hip thrust is the traditional version of the exercise. It involves placing a loaded barbell across the hips while using a bench for support. This version allows for progressive overload, making it one of the best exercises for glute strength and hypertrophy.

Advantages:

✅ Greater Range of Motion (ROM): The barbell hip thrust allows for a deeper stretch at the bottom and a full contraction at the top.
✅ More Glute Activation: EMG studies indicate that the barbell version recruits more glute fibers, making it more effective for hypertrophy.
✅ Progressive Overload: You can continuously increase weight over time, leading to better strength and muscle growth.

Disadvantages:

❌ More Setup Time: Loading plates onto a barbell and positioning yourself correctly can be time-consuming.
❌ More Core & Stability Demand: Requires more core engagement and coordination, which may make it harder for beginners.

2. Machine Hip Thrust

The machine hip thrust is a newer version of the exercise that provides more stability and a controlled movement pattern. Many commercial gyms now offer hip thrust machines, making the exercise more accessible.

Advantages:

✅ Easier Setup: No need to load plates—just adjust the machine and start thrusting.
✅ More Stability: The fixed movement pattern reduces instability, making it easier for beginners to maintain proper form.
✅ Consistent Resistance Curve: The machine provides a smoother resistance, ensuring constant tension on the glutes throughout the movement.

Disadvantages:

❌ Less Range of Motion: Some machines may limit how deep you can lower your hips, which can slightly reduce muscle activation.
❌ Less Core Engagement: Since the machine provides stability, less core activation is required, which may reduce its carryover to athletic performance.
❌ Limited Weight Load: Some machines have weight limits, which may be a drawback for those lifting heavy.

What Does EMG Research Say?

Electromyography (EMG) studies measure muscle activation levels to determine which exercises elicit the highest glute engagement.

According to Bret Contreras, PhD, a leading expert in glute training, barbell hip thrusts consistently produce higher EMG readings for the gluteus maximus than most other lower body exercises, including squats and deadlifts.

However, machine hip thrusts still generate significant glute activation, and because they require less setup and stabilization, they may allow for higher training volume without excessive fatigue.

Which Hip Thrust Variation Should You Choose?

The choice between a barbell hip thrust and a machine hip thrust depends on your goals, experience level, and equipment availability.

  • If you want maximum glute activation and strength development → Barbell Hip Thrust
  • If you’re looking for an easier setup with a stable movement → Machine Hip Thrust
  • If you have lower back issues and need more support → Machine Hip Thrust
  • If you want to maximize progressive overload over time → Barbell Hip Thrust

Ultimately, both variations are effective, and you can incorporate both into your routine to reap the benefits of each.

How to Add Hip Thrusts to Your Leg Day Workout

If you’re not already doing hip thrusts on leg day, now is the time to start. Here’s how you can structure them into your routine:

Hip Thrust Leg Day Workout Example:

1️⃣ Barbell or Machine Hip Thrust: 4 sets of 8-12 reps
2️⃣ Squats (Back or Front Squat): 4 sets of 6-10 reps
3️⃣ Romanian Deadlifts: 3 sets of 8-12 reps
4️⃣ Bulgarian Split Squats: 2 sets of 8 reps per leg
5️⃣ Glute Bridges or Hamstring Curls: 2 sets of 12-15 reps

Final Thoughts: Do You Need Hip Thrusts?

If glute strength, power, and aesthetics are your goal, hip thrusts should be a staple in your leg day routine. Both barbell and machine variations offer unique benefits, and incorporating both can maximize glute development while enhancing overall lower body performance.

For athletes, powerlifters, and physique-focused lifters, the barbell hip thrust is the gold standard. But if convenience and ease of use are priorities, the machine hip thrust is a fantastic alternative.

Either way, don’t skip hip thrusts on leg day—your glutes will thank you!

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Michael Wood, CSCS
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