Barbell Hip Thrusts: Are They the Best Way to Build Athletic, Pelvic Floor-Friendly Glutes?
Oct 17, 2026
I'm sure I'll get annihilated, but give me a chance to explain.
Bigger butt vs well-rounded glutes
If you're looking to build a bigger butt, barbell hip thrusts are probably a good movement, along with others like hinges, Bulgarian split squats and abduction variations.
If you're looking to build well-rounded glutes that let you move athletically, there are many other variations you can use that also support the health of your pelvic floor and connective tissue while giving you glute gains.
What I don't love about barbell thrusts
I find the setup a pain in the butt (no pun intended). I also find the cue to tuck under or scoop under very heavy loads to be problematic.
The pelvis in many females is more externally rotated (pelvic bones rotated out, or a pelvic outflare). In this position the sacrum is more counternutated (tipped back), which results in more lumbar flexion. When we tuck under on purpose, it biases even more of this position, creating compression in the back of the pelvis and SI joints and pressure into the lumbar spine.
Under heavy loads, I find it better to keep a more neutral spine, which allows for better pressure management between the thoracic and pelvic diaphragms and a happier pelvic floor.
What the variations in the post will do
The variations in the carousel will get you glute gains. They're also great for building stability in the hips, building power and speed, and keeping the pelvic bones moving in all directions.
Thank you to @bellabootyfitness for the at-home belt solutions. I love it, such a great idea. Thank you also to @fisiofitdiana for a great post on this topic, and to @antigravitysunrisefitibiza for introducing me to her page.
What do you love or not love about barbell hip thrusts?
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