Hip thrusts build strength and size in your glutes in a way many other exercises cannot, and experts agree that they provide benefits for many people, from athletes to older adults over age 65. Glute strength is important for the stabilization of your core, pelvis and lower body.

The benefits of hip thrusts include increased strength and power in the glutes and hips, improved athletic performance, and improved posture. Hip thrusts can also help prevent lower back pain and injury by strengthening the muscles that support the lower back.

In a hip thrust, you're in a horizontal position, which allows you to maintain maximum tension on the hip muscles through the full range of motion. Research has also found that the hip thrust is more effective at activating the hip extensor muscles when compared to the barbell squat, the deadlift, or the Romanian deadlift.

The hip thrust is a good glute-focused exercise to increase muscle growth and further hip extension abilities for more complex and compound movements like squats, deadlifts, and even jogging (to name a few).