From Back Pain to 300-Pound Glutes: The Hip Thrust Transformation

Strong glutes aren’t just for show. They are vital for optimal movement and athletic performance, acting as the largest and most powerful muscle in the human body. The gluteal muscles help stabilize the upper body and pelvis while assisting in hip flexion and movements like walking, swimming, jumping, and running. Maintaining strong glutes is essential for both everyday activities and athletic endeavors.

For a few years, I was just a runner, logging 35–40 miles each week and regularly participating in half-marathons. Although I’d previously lifted weights regularly for over a decade, I decided to drop my strength workouts altogether in favor of yoga a couple of times a week because being sore after weightlifting hurt my pace. All I cared about was running. But that was a mistake.

The lack of resistance training rendered my gluteal muscles almost nonexistent; the muscles were technically there, but not strong enough to support my heavy mileage. I developed chronic lower-back issues. Twice-a-week chiropractor visits and massage sessions kept me going, but it wasn’t sustainable. I was over being in pain.

When I finally saw a physical therapist, he suggested a strength-training routine with an emphasis on the glutes. So I hired a personal trainer. As part of a full-body weight training routine, my trainer introduced me to the hip thrust. This exercise involves sitting on the ground with the back against a bench, placing a light barbell over the hips, and squeezing the glutes to raise the hips to full extension.

Five years later, my personal record has increased to 300 pounds, and those glute gains have eradicated my back pain. Strong glutes provide a firm base of support, enabling other parts of the body to function correctly. Experts agree that exercises like the hip thrust effectively target and activate the glutes, leading to maximum growth and improved performance in various activities.

Today, I prioritize weightlifting over cardio to maintain muscle mass and mobility. Strength training not only supports my running but also makes me feel strong, capable, and confident. Whether you’re a beginner looking to strengthen your glutes or an advanced lifter aiming to enhance your program, incorporating the hip thrust can help you achieve your fitness goals and maintain a healthy, active lifestyle.