American Hip Thrust vs Regular Hip Thrust: Which One Should You Be Doing?

The hip thrust is a popular exercise that targets the glutes, hamstrings, and quads. But did you know there’s a variation called the American hip thrust? While both exercises share similarities, they also have key differences that can impact your results.

In this blog post, we’ll delve into the “American hip thrust vs hip thrust” debate, comparing their mechanics, benefits, and drawbacks. By understanding these distinctions, you can decide which version best suits your fitness goals and preferences.

Understanding the Hip Thrust

The hip thrust is a compound exercise that involves pushing your hips up from a supported position, primarily targeting the gluteus maximus. It’s often performed with a barbell resting on your hips, but you can also use dumbbells, resistance bands, or even your bodyweight.

What is the American Hip Thrust?

The American hip thrust is a variation that emphasizes a more upright torso position. Instead of leaning back as you would in a traditional hip thrust, you keep your back relatively straight and your chest up. This slight shift in posture can alter the muscle activation and overall feel of the exercise.

Mechanics of the American Hip Thrust vs Hip Thrust

Hip Thrust:

• Starting position: Lie on your back with your feet flat on the floor, knees bent, and a barbell resting on your hips.
• Movement: Drive your hips up towards the ceiling, squeezing your glutes at the top. Lower your hips back down in a controlled motion.
• Torso angle: Leaning back slightly, with a slight bend in the upper back.

American Hip Thrust:

• Starting position: Similar to the hip thrust, but with a more upright torso and a slight forward lean.
• Movement: Drive your hips up towards the ceiling, keeping your chest high and your back relatively straight. Lower your hips back down in a controlled motion.
• Torso angle: Upright, with minimal bend in the upper back.

Benefits of the American Hip Thrust

• Greater glute activation: The upright torso position in the American hip thrust can increase glute activation, particularly in the gluteus medius and minimus, which play a role in hip abduction and stabilization.
• Reduced lower back strain: The reduced back bend in the American hip thrust can minimize stress on the lower back, potentially making it a safer option for individuals with back pain.
• Improved hip mobility: The upright posture can promote better hip mobility and range of motion.

Benefits of the Hip Thrust

• Increased hamstring involvement: The traditional hip thrust engages the hamstrings more significantly due to the increased back bend.
• Greater weight capacity: The traditional hip thrust allows you to lift heavier weights due to the more stable base of support.
• Enhanced core strength: The hip thrust requires strong core engagement to maintain a stable position throughout the movement.

Drawbacks of the American Hip Thrust

• Reduced weight capacity: The upright torso position can limit the amount of weight you can lift, potentially reducing the overall stimulus.
• Less hamstring activation: The American hip thrust may not engage the hamstrings as effectively as the traditional hip thrust.
• Potential for shoulder discomfort: The upright posture can place more stress on the shoulders, especially if you have pre-existing shoulder issues.

Drawbacks of the Hip Thrust

• Increased lower back strain: The back bend in the traditional hip thrust can increase stress on the lower back, potentially leading to pain or injury.
• Limited glute activation: The traditional hip thrust may not activate the gluteus medius and minimus as effectively as the American hip thrust.
• Potential for hip flexor tightness: The back bend can contribute to tightness in the hip flexors.

Choosing the Right Hip Thrust for You

Ultimately, the best hip thrust variation for you depends on your individual goals, preferences, and physical limitations.

Consider the American hip thrust if:

• You want to maximize glute activation.
• You have lower back pain or want to minimize stress on your back.
• You want to improve hip mobility.

Consider the traditional hip thrust if:

• You want to lift heavier weights.
• You want to engage your hamstrings more.
• You want to enhance core strength.

Tips for Performing Both Variations

• Focus on proper form: Ensure your back is straight, your core is engaged, and your hips are properly aligned throughout the movement.
• Start with a lighter weight: Gradually increase the weight as you get stronger.
• Listen to your body: If you experience pain, stop the exercise and consult with a healthcare professional.

Beyond the American Hip Thrust: Other Variations

While the American hip thrust and traditional hip thrust are popular choices, there are other variations worth exploring:

• Banded hip thrust: Resistance bands can add extra resistance and challenge your glutes.
• Single-leg hip thrust: Working one leg at a time can improve balance and unilateral strength.
• Elevated hip thrust: Placing your feet on a bench or platform can increase the range of motion and glute activation.

The Takeaway: Choosing Your Hip Thrust Journey

The “American hip thrust vs hip thrust” debate isn’t about finding a definitive winner. Instead, it’s about understanding the nuances of each variation and choosing the one that aligns with your fitness goals and preferences. By experimenting with both and listening to your body, you can find the hip thrust that helps you achieve your desired results.

Answers to Your Questions

Q: Can I switch between the American hip thrust and traditional hip thrust?

A: Absolutely! You can incorporate both variations into your workout routine to target different muscle groups and challenge your body in different ways.

Q: Is the American hip thrust better for beginners?

A: It can be, as it may be less stressful on the lower back. However, it’s important to start with a lighter weight and focus on proper form regardless of the variation you choose.

Q: How often should I perform hip thrusts?

A: Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.

Q: Can I perform hip thrusts at home?

A: Yes, you can use a bench, chair, or even a stack of books as a support for your hip thrusts.