Unpaired t-tests were used to analyse the differences in external resultant forces acting at the feet and thorax, and a one-way analysis of variance (ANOVA) was used to compare differences in joint kinematic and bilateral kinetic data between the knee, hip and pelvic-trunk joints. When a significant main effect was observed, Bonferroni post-hoc analyses were implemented to identify significant between-joint comparisons. T-tests and ANOVA were conducted using IBM SPSS Statistics (version 26, IBM, Armonk, USA), and statistical significance was accepted at p< 0.05. To accompany inferential statistics, Cohen’s d effect sizes and 95% confidence intervals were calculated using Estimation Statistics [ 27]. When confidence intervals of the effect size did not overlap zero, magnitudes of d were interpreted as small (0.2 ≤ d< 0.6), moderate (0.6 ≤ d< 1.2), large (1.2 ≤ d< 2.0), very large (2.0 ≤ d< 4.0), and extremely large ( d ≥ 4.0) (equivalent scale used for negative values of d) [ 28]. The gluteus maximus (GMax) is one of the primary hip extensors. Several exercises have been performed by strength and conditioning practitioners aiming to increase GMax strength and size. This systematic review aimed to describe the GMax activation levels during strength exercises that incorporate hip extension and use of external load. A search of the current literature was performed using PubMed/Medline, SportDiscuss, Scopus, Google Scholar, and Science Direct electronic databases. Sixteen articles met the inclusion criteria and reported muscle activation levels as a percentage of a maximal voluntary isometric contraction (MVIC). The exercises classified as very high level of GMax activation (>60% MVIC) were step-up, lateral step-up, diagonal step-up, cross over step-up, hex bar deadlift, rotational barbell hip thrust, traditional barbell hip thrust, American barbell hip thrust, belt squat, split squat, in-line lunge, traditional lunge, pull barbell hip thrust, modified single-leg squat, conventional deadlift, and band hip thrust. We concluded that several exercises could induce very high levels of GMax activation. The step-up exercise and its variations present the highest levels of GMax activation followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats. The results of this systematic review may assist practitioners in selecting exercised for strengthening GMax. The gluteus maximus muscle is responsible for extending the hip, which means that it plays a big role in movements like walking, climbing stairs, and standing up from a chair. When this muscle gets stronger, it can take on more of its share of work during these activities – making them easier for you overall. Tips On How To Use Hip Thurst Machine Properly Contreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations. Journal of Applied Biomechanics. 2016;32(3):254–260. pmid:26695353

There are a few form nuances to keep in mind when performing a hip thrust. You aren’t completing the full range of motionIn contrast to the ankle joint, dominant extensor moments were observed at the knee, hip and pelvic-trunk joints throughout ( Fig 4). Unsurprisingly given the nature of the exercise, magnitudes of extensor moment properties were significantly greater bilaterally at the hip joint compared with the knee and trunk-pelvic joints, whilst significantly greater magnitudes were also observed at the pelvic-trunk joint compared with the knee (Tables 2 and 3, Fig 5). Although the knee joint elicited the smallest magnitudes of extensor moment and impulse in the current study, average magnitudes of unilateral peak extensor moment (1.34 ± 0.35 N m·kg -1, Table 2) were comparable with those previously observed during the straight- (0.80 N m·kg -1) and hexagonal- (1.46 N m·kg -1) bar deadlift against the same 70% 1RM external load [ 19, 20]. Therefore, whilst the hip thrust preferentially loads the hip extensors (as expected), there is also considerable demand placed on the knee extensors during the lift. This demand is supported by previous evidence demonstrating high levels of quadriceps muscle activation during the hip thrust exercise [ 7], and may indicate a requirement to stabilise the knee joint through a relatively small range of motion (20 ± 7°, Table 2). Joint kinetic data were normalised to body mass, and extensor characteristics were calculated. Ensemble mean and standard deviations were calculated for all discrete data and for external force, joint kinematic and kinetic time histories, which were time-normalised to 100% of the lifting phase using a cubic spline. All ankle, knee and hip joint data were initially averaged across the two limbs, to present data showing the distribution of loading at individual joints. Subsequently, joint kinetic variables of the hip and knee were each calculated as the sum of the two limbs to provide a valid comparison of musculoskeletal demand with the pelvic-trunk joint. This facilitated greater insight into the total bilateral loading at each joint that was required to raise the barbell.

Swinton PA, Stwerat A, Agouris I, Keogh JW, Lloyd R. A Bioemchanical Analysis of Stragith and Hexagonal Barbell Deadlifts Using Submaximal Loads. The Journal of Strength and Conditioning Research. 2011;25(7):2000–2009. pmid:21659894 Depending on where you’re at in your training and how much weight you want to push, the Bellabooty Belt can give you a full-body workout. Suchomel TJ, Nimphius S, Stone MH. The Importance of Muscular Strength in Athletic Performance. Sports Medicine. 2016;46(10):1419–1449. pmid:26838985 Outside of training adaptation benefits, the hip thrust is a fantastic movement to warm-up and cool-down. The hip thrust can be performed with just your bodyweight and at lighter intensities to prime the body for optimal hip extension. You can also do them at the end of a workout as a way to really fry the glutes. Who Should Do the Hip Thrust Baker P. J., Hapuarachchi K. S., Ross J. A., Sambaiew E., Ranger T. A., Briggs C. A. (2014). Anatomy and biomechanics of gluteus maximus and the thoracolumbar fascia at the sacroiliac joint. Clinical Anatomy 27:234–240.

The hip thrust is a great exercise for developing the glutes (butt muscles). It is also an effective way to strengthen the core and pelvic floor muscles. When using a hip thrust belt with dumbbells, you can increase the challenge of the exercise and further target the gluteus . The benefits of the hip thrust exercise include: On top of that it comes with a 2 year warranty, so you know the materials used are solid and built to last. Strongmen and Strongwomen: Like powerlifters, the hip thrust can be a good warmup or accessory exercise to support moves like deadlifts, squats, upright carries, sled pushes, pulls, and more sport-specific exercises.