The Horizontal Powerhouse: Mastering the Hip Thrust If there is one movement often crowned the "king" or "queen" of glute development, it is the hip thrust, a horizontal loading exercise that directly targets the gluteus maximus with minimal engagement from the quadriceps. This exercise, which involves resting the shoulders on a bench and driving the hips upward against resistance, allows for incredible overloading of the glutes at their peak contraction point. Proper execution is paramount: the focus must be on squeezing the glutes to lift the weight, achieving a straight line from knees to shoulders at the top, and ensuring the shins are perpendicular to the floor. The capacity to safely lift significant weight in this position makes the hip thrust an indispensable tool for maximizing size and achieving a lifted, rounded appearance.
