Trainers Are Calling This The Most Underrated Exercise of 2024

In the world of fitness, there are countless exercises to choose from. Some are well-known for their effectiveness, like squats, push-ups, and deadlifts, while others fade into the background despite offering incredible benefits. In 2024, however, trainers are calling one exercise the most underrated of the year. This exercise is often overlooked, but it's slowly gaining the attention it deserves due to its versatility, accessibility, and numerous health benefits. So, what is this exercise, and why are fitness professionals recommending it? The answer lies in the humble hip thrust—an exercise that’s becoming increasingly popular for its ability to strengthen your glutes, improve posture, and boost overall athletic performance.

In this article, we'll explore why the hip thrust is being hailed as the most underrated exercise of 2024, how it can transform your fitness routine, and why it's time to give this movement the attention it deserves.

What Is the Hip Thrust?

The hip thrust is a strength-training exercise that primarily targets the glutes, hamstrings, and core. It involves sitting on the ground with your upper back resting against a bench, placing a barbell (or other weighted equipment) across your hips, and thrusting your hips upward in a controlled motion until your body forms a straight line from your shoulders to your knees. The movement focuses on hip extension, engaging the glutes to push the weight upwards.

While this exercise may seem simple, it’s incredibly effective for targeting the glutes and improving lower body strength. Despite being a favorite among fitness enthusiasts who focus on lower body training, it remains underrated compared to other exercises that hit similar muscle groups, like squats and deadlifts.

Why the Hip Thrust Is Gaining Popularity

Trainers and fitness experts are starting to recognize that the hip thrust is one of the most efficient ways to target the glutes and strengthen the posterior chain—the muscles along the backside of your body. Here are some of the key reasons why it’s being considered the most underrated exercise of 2024:

1. Exceptional Glute Activation

One of the biggest reasons the hip thrust is gaining attention is its ability to activate the glutes more effectively than other lower body exercises. A 2015 study published in the Journal of Strength and Conditioning Research found that the hip thrust produced significantly higher glute activation than squats and deadlifts. This makes the hip thrust an excellent choice for those looking to enhance their glute strength and size.

Glute development is important for a variety of reasons. Strong glutes improve posture, support lower back health, and contribute to better athletic performance. Whether you're an athlete or someone looking to improve your overall strength, building strong glutes should be a priority—and the hip thrust is one of the best exercises for that.

2. Low Impact on Joints

Unlike some compound movements such as squats and deadlifts, which can put a lot of strain on the knees and lower back, the hip thrust is a low-impact exercise. Because the movement isolates the glutes, it places less pressure on the knees and spine. This makes it an ideal exercise for individuals who may have joint issues, such as knee or lower back pain, but still want to target the glutes and hamstrings.

In fact, because of its low-impact nature, the hip thrust can be incorporated into a variety of rehabilitation programs, making it a go-to for trainers helping clients recover from injuries.

3. Improved Athletic Performance

The hip thrust helps build strength in the posterior chain, which is crucial for a variety of athletic movements. A strong posterior chain improves running speed, jumping ability, and overall power. It also plays a significant role in sports that require explosive movements, such as football, basketball, and sprinting. By focusing on hip extension, the hip thrust helps activate muscles that are essential for these types of dynamic movements.

Athletes who incorporate hip thrusts into their training routines often notice improvements in their overall performance, whether it’s running faster, jumping higher, or lifting heavier weights.

4. Posture and Lower Back Health

A strong posterior chain is essential for maintaining good posture and preventing lower back pain. The glutes, hamstrings, and lower back muscles all work together to support the spine. By strengthening these muscles through exercises like the hip thrust, you can help improve your posture, reduce the risk of lower back pain, and support better alignment of the entire body.

Many individuals suffer from poor posture due to prolonged sitting or improper alignment. The hip thrust helps counteract this by engaging the glutes and activating muscles that are often neglected, leading to better posture and a stronger core.

5. Core Activation

Although the hip thrust primarily targets the glutes, it also engages the core. When performing the hip thrust, you must keep your core braced to support your spine while thrusting your hips upward. This engagement helps improve core stability and strengthens the muscles of the abdomen and lower back.

A strong core is essential for overall strength, balance, and injury prevention. By adding hip thrusts to your routine, you can work on both your glutes and core at the same time.

How to Perform the Hip Thrust

While the hip thrust is an effective exercise, it's important to perform it with proper form to maximize benefits and prevent injury. Here’s a step-by-step guide to performing the hip thrust:

1.Set Up Your Equipment: Sit on the floor with your upper back resting against a bench or elevated surface. Position a barbell (or other weight) across your hips, and make sure your feet are flat on the floor about shoulder-width apart.

2.Engage Your Core: Before starting the movement, engage your core by bracing your abs and tightening your glutes. This will help protect your lower back throughout the exercise.

3.Thrust Your Hips Up: Drive through your heels and lift your hips toward the ceiling, keeping your back flat and your core engaged. Continue lifting your hips until your body forms a straight line from your shoulders to your knees.

4.Lower and Repeat: Slowly lower your hips back to the starting position, maintaining control of the weight. Repeat for the desired number of repetitions.

Variations of the Hip Thrust

While the basic hip thrust is highly effective, there are several variations you can incorporate into your routine to challenge your muscles in different ways and keep your workouts fresh:

1. Single-Leg Hip Thrust

This variation involves performing the hip thrust with one leg elevated and the other leg driving the movement. The single-leg hip thrust increases the challenge by focusing on each glute independently, improving strength imbalances.

2. Banded Hip Thrust

By adding resistance bands around your knees or thighs, you can increase the activation of the glutes. The band will create lateral tension, forcing your glutes to work harder to stabilize your body as you thrust your hips upward.

3. Paused Hip Thrust

In this variation, you pause at the top of the movement for a few seconds, holding your hips at full extension before lowering back down. The pause increases time under tension, making the exercise more challenging and intensifying glute activation.

4. Weighted Hip Thrust

To increase the difficulty, you can add more weight to the barbell or use heavier dumbbells placed on your hips. Adding weight will help you continue progressing in strength and muscle size.

Why It’s Time to Add Hip Thrusts to Your Routine

It’s easy to get caught up in the excitement of trendy exercises, but when it comes to building strength and improving athleticism, the hip thrust has proven time and again to be an incredibly valuable movement. Whether you're looking to improve your glute strength, posture, or athletic performance, the hip thrust is an exercise you shouldn’t overlook. Incorporating it into your routine can lead to significant improvements in your overall fitness.

Despite being underrated for many years, the hip thrust is finally getting the attention it deserves. Fitness experts agree that it’s a game-changer for anyone serious about building a strong posterior chain, enhancing athletic performance, and achieving better posture.

Conclusion: The Hip Thrust Is a Must

In conclusion, the hip thrust is an underrated exercise that should be on everyone’s radar in 2024. With its ability to target the glutes, improve posture, and enhance athletic performance, it offers a multitude of benefits that can transform your fitness routine. Whether you’re a beginner or an experienced lifter, the hip thrust is accessible and effective, making it a valuable addition to any workout program.

If you're looking to take your fitness to the next level, it's time to start prioritizing the hip thrust in your routine. Strengthen your glutes, improve your posture, and boost your athletic performance—all with one simple, underrated exercise.

Q&A Section

Q1: Can I perform hip thrusts without weights?

A: Yes! You can perform bodyweight hip thrusts to start, especially if you're a beginner or new to the exercise. As you become more comfortable, you can add weight to increase the challenge.

Q2: How often should I do hip thrusts in my workout routine?

A: It’s recommended to perform hip thrusts 2–3 times per week, depending on your fitness level. Allow at least one day of rest between sessions to ensure recovery.

Q3: Are hip thrusts suitable for beginners?

A: Yes, the hip thrust is suitable for beginners. Start with bodyweight hip thrusts, and focus on form before adding weights. You can increase intensity gradually as you build strength.

Q4: Do hip thrusts help with posture?

A: Yes! By strengthening the glutes, hamstrings, and lower back, the hip thrust improves posture and can help alleviate lower back pain caused by weak glute muscles.

Q5: What are some common mistakes to avoid when doing hip thrusts?

A: Common mistakes include arching your lower back, not engaging your core, and using too much weight too soon. Always focus on proper form, control the movement, and gradually increase intensity.