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B-
Sumo Squat
Detailed instructions for Sumo Squat coming soon.
Hip Thrust
A
Strong Evidence
Multiple meta-analyses or systematic reviews confirm effectiveness
8-12
Reps
3-4
Sets
2-3x per week
Frequency
8-12 weeks for hypertrophy
Results In
Intermediate
Difficulty
How to Perform
Detailed instructions for Hip Thrust coming soon.
Evidence Summary
RCT data show hip thrust training produces glute hypertrophy comparable to squats. Systematic review/meta-analysis supports resistance training for gluteus maximus size.
Evidence Type: Systematic review + Meta-analysis + RCTs
Health Benefits
Builds glute strength. May improve hip extension power.
Cosmetic Benefits
Proven glute hypertrophy comparable to squats. Effective for building and shaping glutes.
How It Works
Hip thrust loads hip extension strongly near lockout with high glute moment arms. Plausible for hypertrophy + strength carryover.
Contraindications & Safety
Technique pitfalls: lumbar hyperextension at lockout, bar position discomfort. Use a pad.
Goals This Helps
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B
Romanian Deadlift / Hip Hinge Pattern
Detailed instructions for Romanian Deadlift / Hip Hinge Pattern coming soon.
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B+
Kettlebell Swing
Detailed instructions for Kettlebell Swing coming soon.
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