Is It Weird for You to Do Hip Thrusts? Why Trainers Want Men to Rethink the One Leg Day Exercise They Keep Avoiding
From squats and lunges to RDLs, there are plenty of ways to train the glutes during lower-body workouts. But how often do you see men doing hip thrusts in the gym? Speaking from my own personal experience, it's a rare occurrence. But that's a massive missed opportunity given that hip thrusts build explosive power, boost your main lifts, and slash injury risk by reinforcing the glutes. Yet, most guys still skip them on leg day.
"Men skip hip thrusts because it's been marketed to women," says Jesse Padilla, C.P.T., Senior Head of Sales & Partnerships at Fitbod. "I didn't learn about it until year seven of training, when a female friend showed me the setup. That sent me down a rabbit hole I wish I'd found sooner. It's one of the most underrated exercises in the gym, and the fastest way to add direct glute and hamstring work."
For many men, hip thrusts are associated with building bigger glutes, a goal often more emphasized by women. The motion itself, along with the weight placement resting across the hips, can also make some men feel self-conscious when performed in a busy gym. But beyond aesthetics, the glutes are the largest muscle group, powering basic activities performed daily like standing up, walking, and climbing the stairs. When the glutes are weak, other muscles compensate, which can increase the risk of pain and injury.
"Men train glutes indirectly through squats, but rarely as a primary target," Padilla says. "Hip thrusts fix that, and you don't need four plates a side to get the benefit. Even moderate loads build real strength and power in the glutes and hamstrings."
Before specialized hip thrust machines existed in gyms, the exercise meant dragging a bench, barbell, and plates just to set up the exercise, making it feel like a tedious time suck. Nowadays, there are several ways to perform hip thrusts.
Of course, you can stick to the classic barbell and bench setup. But depending on your gym's equipment, you can use a dedicated hip thrust machine, a Smith machine for more stability, or even grab a dumbbell if you're training at home or want a lighter option.
How to Do Barbell Hip Thrusts
- Sit on the floor with your upper back against a sturdy bench and roll a loaded barbell over your hips. Bend your knees and plant your feet flat on the floor, about hip-width apart.
- Brace your core, drive through your heels, and push your hips upward until your body forms a straight line from your shoulders to your knees.
- Lower your hips back down with control until they're just above the floor.
This story was originally published by Men's Journal on Jul 8, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published July 8, 2026 at 1:17 PM.