Barbell Hip Thrust: The Top Glute Exercise for Strength and Hypertrophy

What is the number one exercise for the buttocks?

While no single exercise can universally claim the title of "number one" due to individual variations and training goals, the Barbell Hip Thrust stands out as an exceptionally effective movement for maximizing gluteal hypertrophy, strength, and power, making it a prime candidate for top honors in a well-rounded glute development program.

Deconstructing "The Number One" Glute Exercise

The quest for a single "best" exercise is common in fitness, but the reality is more nuanced. "Number one" implies superior effectiveness across all metrics for all individuals. Instead of a singular answer, a more scientific approach evaluates exercises based on their ability to elicit high muscle activation, allow for progressive overload, and contribute to functional strength. When we analyze the gluteal muscles through this lens, one exercise frequently rises to the top for its unique advantages.

A Brief Look at Gluteal Anatomy

To understand why certain exercises excel, it's vital to appreciate the anatomy of the buttocks:

• Gluteus Maximus: The largest and most superficial gluteal muscle, primarily responsible for hip extension (driving the leg backward, standing up) and external rotation. It's the primary muscle targeted for glute size and power.
• Gluteus Medius: Located beneath the gluteus maximus, it's crucial for hip abduction (moving the leg sideways away from the body) and stabilizing the pelvis during walking and running.
• Gluteus Minimus: The smallest and deepest gluteal muscle, assisting the gluteus medius in hip abduction and stabilization.

Optimal glute development requires targeting these muscles effectively, with a particular focus on the powerful gluteus maximus for size and strength.

The Front-Runner: The Barbell Hip Thrust

Based on electromyography (EMG) studies, anecdotal evidence from top coaches, and the unique biomechanics involved, the Barbell Hip Thrust is arguably the most effective single exercise for directly targeting and developing the gluteus maximus. While squats and deadlifts are powerful full-body exercises that engage the glutes, the hip thrust allows for unparalleled direct gluteal loading.

Why the Hip Thrust Reigns Supreme for Glute Development

The Barbell Hip Thrust's effectiveness stems from several key biomechanical and physiological advantages:

• Peak Contraction in the Shortened Range: Unlike squats or deadlifts which load the glutes most heavily in the stretched position (bottom of the movement), the hip thrust maximizes glute activation and tension at the top of the movement – when the hips are fully extended and the glutes are in their most shortened, contracted state. This unique loading profile is highly effective for hypertrophy.
• Optimal Force Vector: The hip thrust applies resistance horizontally, directly opposing the primary action of the gluteus maximus: hip extension. This direct alignment ensures that the glutes are the primary movers, with minimal contribution from other muscle groups like the quadriceps or spinal erectors, compared to vertical loading exercises.
• High EMG Activity: Research, particularly from leading glute expert Bret Contreras, consistently shows that the Barbell Hip Thrust elicits higher gluteus maximus EMG activity than many traditional exercises like squats and deadlifts, especially at the point of peak contraction.
• Reduced Spinal Compression: Since the load is across the hips rather than directly on the spine (as in back squats) or requiring significant spinal bracing (as in deadlifts), individuals can often handle heavier loads specifically targeting the glutes with less perceived stress on the lower back. This can be beneficial for those with spinal sensitivities.
• Versatility and Scalability: The hip thrust can be performed with just bodyweight, resistance bands, dumbbells, or a barbell, making it accessible to all fitness levels. It can also be easily progressed by adding weight, increasing repetitions, or incorporating pauses at the top.

Mastering the Barbell Hip Thrust: Key Considerations

Proper form is paramount to maximize glute activation and prevent injury.

• Setup: Position your upper back (just below the shoulder blades) against a sturdy bench or elevated surface. Roll a padded barbell over your hips, resting it in the crease of your hips. Your feet should be flat on the floor, about hip-width apart, with your knees bent at approximately a 90-degree angle at the top of the movement.
• Movement: Drive through your heels, extending your hips upward towards the ceiling. Focus on squeezing your glutes powerfully at the top, achieving full hip extension and a slight posterior pelvic tilt (tucking your pelvis under) to ensure maximum glute engagement and prevent hyperextending your lower back. Your body should form a straight line from your shoulders to your knees at the peak.
• Descent: Control the movement on the way down, allowing your hips to lower towards the floor before initiating the next powerful thrust.
• Mind-Muscle Connection: Actively think about contracting your glutes throughout the entire range of motion, especially at the top.

Complementary Glute Exercises for Comprehensive Development

While the Barbell Hip Thrust is exceptional, a holistic approach to glute development requires a variety of exercises to target the glutes from different angles, through different ranges of motion, and with varying stability demands.

• Compound Lifts:
  • Squats (Barbell Back Squat, Front Squat, Goblet Squat): Excellent for overall lower body strength and glute development, especially in the stretched position.
  • Deadlifts (Conventional, Sumo, Romanian Deadlift - RDL): Powerful hip hinging movements that heavily engage the glutes and hamstrings. RDLs are particularly effective for glute and hamstring hypertrophy.
• Unilateral Exercises:
  • Lunges (Forward, Reverse, Walking): Improve balance, address muscular imbalances, and work each glute independently.
  • Bulgarian Split Squats: Highly effective for unilateral strength and glute activation, offering a significant stretch.
  • Step-Ups: Mimic real-world movements and strongly engage the glutes as you drive up.
• Abduction-Focused Exercises (for Gluteus Medius/Minimus):
  • Cable Glute Kickbacks (Abduction variation): Directly targets the glute medius.
  • Banded Glute Bridges/Clamshells/Side Walks: Excellent for warming up and activating the smaller glute muscles.

Beyond the Exercise: Principles for Optimal Glute Growth

No single exercise, regardless of its effectiveness, can guarantee results without adherence to fundamental training principles:

• Progressive Overload: To continue growing stronger and larger, your glutes must be consistently challenged. This means gradually increasing the weight, repetitions, sets, or decreasing rest times over time.
• Proper Form and Technique: Executing exercises with correct form is crucial for maximizing muscle activation, preventing injury, and ensuring the target muscles are doing the work.
• Nutrition: Muscle growth (hypertrophy) requires adequate protein intake and often a caloric surplus to provide the building blocks and energy for repair and growth.
• Recovery: Muscles grow during rest, not during the workout. Ensure sufficient sleep and allow adequate rest days between intense glute training sessions.
• Consistency: Long-term results stem from consistent effort. Adhere to your training program regularly over weeks, months, and years.
• Individualization: What works best for one person may not be optimal for another. Listen to your body, adjust your program as needed, and consider consulting with a qualified fitness professional.

Conclusion: A Holistic Approach to Glute Training

While the Barbell Hip Thrust stands out as a supremely effective exercise for directly targeting and developing the gluteus maximus, the concept of a single "number one" exercise for the buttocks is an oversimplification. Optimal glute development is achieved through a well-rounded program that incorporates the hip thrust, along with a variety of compound and isolation exercises that challenge the glutes through different movement patterns and force vectors. Focus on progressive overload, impeccable form, consistent effort, and adequate recovery to build strong, powerful, and aesthetically developed glutes.