The barbell hip thrust primarily works the gluteus maximus, making it one of the most effective exercises for targeting that muscle. It also recruits the hamstrings, spinal erectors, and quadriceps as secondary movers, though their contribution is significantly lower. EMG studies consistently show the hip thrust produces higher glute activation than both the back squat and the split squat.
Gluteus Maximus: The Primary Target
The gluteus maximus does the heavy lifting during every phase of the hip thrust. A study published in the Journal of Strength and Conditioning Research found that both peak and mean glute activation were significantly higher in the hip thrust than in the back squat or split squat. Mean activation exceeded the squat by roughly 10 to 55 percent of maximum voluntary contraction, a large effect size that held up across participants.
What makes the hip thrust especially effective for the glutes is the direction of resistance. Because the barbell loads the hips horizontally rather than vertically, the glutes face their greatest challenge at the top of the movement, right when they’re fully contracted. In a squat, by contrast, the glutes work hardest in the bottom position and get less tension at the top. This means the hip thrust trains the glutes through a range where most other exercises let them off easy.
Both the upper and lower portions of the gluteus maximus get worked, though research suggests the upper fibers tend to show higher peak activation. The gluteus medius, a smaller muscle on the outer hip responsible for stabilizing the pelvis, also fires during the movement, though at a lower level than the gluteus maximus.
Hamstrings: Active but Secondary
The hamstrings play a clear supporting role during the hip thrust. They assist with hip extension throughout the movement, and one study measured mean hamstring activation at 99 percent of maximum voluntary contraction, which sounds high until you realize the glutes peaked at 216 percent (a number possible because the “maximum” is measured during a static test, and dynamic movements can exceed it). The muscle activation sequence during the hip thrust consistently ranks the hamstrings behind both the glutes and the spinal erectors.
Interestingly, you can shift more work to the hamstrings by placing your feet farther from your body. This lengthens the hamstrings at the start of each rep, increasing the stretch and the tension they produce. If your goal is to keep the focus on the glutes, a foot position where your shins are roughly vertical at the top works best. The traditional deadlift is a stronger hamstring exercise overall, largely because its mechanics keep the hamstrings under higher tension throughout the lift.
Spinal Erectors, Core, and Quads
The spinal erectors, the muscles running along your lower and mid back, are the second muscle group to fire during the hip thrust, right after the glutes. They work to stabilize your spine against the load of the barbell. Your abdominal muscles also brace to keep your torso rigid, though neither the erectors nor the abs receive enough stimulus from hip thrusts alone to drive meaningful strength or size gains. Think of their role as supportive, not developmental.
The quadriceps contribute at the bottom of the list. The vastus lateralis (outer quad), vastus medialis (inner quad), and rectus femoris all activate to stabilize and extend the knee, but their involvement is modest. If quad development is a priority, squats and lunges are far more effective choices.
Hip Thrust vs. Squat for Glute Growth
The hip thrust consistently outperforms the back squat in EMG activation of the glutes. A head-to-head comparison found that all measured glute sites, upper, middle, and lower, showed greater electrical activity during the hip thrust than during the squat, with the upper and middle portions showing the largest differences.
That said, higher activation during a single set doesn’t automatically mean more muscle growth over time. A longer-term study comparing the two exercises found that hip thrusts and back squats produced similar gluteal hypertrophy after weeks of training. Both exercises also transferred similarly to deadlift strength. The practical takeaway: hip thrusts are excellent for the glutes, but they aren’t magic. They work best as part of a program that includes other compound movements rather than as a replacement for them.
How Pelvic Position Changes the Exercise
One of the most important technique details is what happens with your pelvis at the top of each rep. Finishing with a slight posterior pelvic tilt (tucking your tailbone under, as if you’re flattening your lower back) increases glute activation and prevents your lower back from arching excessively. Without this tilt, the spinal erectors and hamstrings tend to pick up a larger share of the work, and your lumbar spine absorbs stress it doesn’t need.
Keeping your eyes focused forward or slightly down, rather than looking up at the ceiling, naturally encourages this pelvic tilt. If you feel hip thrusts mostly in your lower back or hamstrings, correcting your eye gaze and consciously tucking at lockout will typically redirect the tension to the glutes where it belongs.
Strength Benchmarks by Experience Level
Hip thrust numbers tend to be higher than squat or deadlift numbers because the range of motion is shorter and the glutes are mechanically advantaged. Based on crowdsourced data from hundreds of thousands of lifters, here’s what typical performance looks like relative to body weight:
- Beginner (about one month of practice): 0.5x body weight, stronger than roughly 5 percent of lifters
- Intermediate (about two years of training): 1.5 to 1.75x body weight, stronger than about 50 percent of lifters
- Advanced (five-plus years of training): 2.25 to 2.5x body weight, stronger than about 80 percent of lifters
Women’s benchmarks track slightly lower in absolute terms but are remarkably close in relative terms, with advanced female lifters hitting around 2.25x body weight compared to 2.5x for men. If you’re new to the exercise, starting with just body weight or an empty barbell and adding load gradually over weeks will build both strength and confidence with the movement pattern.