Module 4H Glute Thrust Analysis

The glute thrust may be beneficial for those seeking glute hypertrophy (e.g. figure competitors), but even this is now debated.
The discussion will focus on the use of glute thrusts for athletes.

The glute thrust, popularized by Doctor Brett Contreras, involves placing a bar across the hips and thrusting upward, squeezing the glutes for maximal activation.
The exercise lacks dynamic correspondence to sprinting or jumping.
A possible exception is combat athletes (e.g. wrestlers) who need to bridge someone off of them, though this is a tenuous connection.

Much of the positive research on glute thrusts comes from Brett Contreras, which presents a conflict of interest.
Contreras' research indicates changes in upper and lower gluteus maximus.
- However, the research uses questionable methodology related to baboon gluteal studies and separating and identifying upper and lower glutes in human that can be measured separately.
While EMG measurements may be higher in glute thrusts compared to back squats, the methodology is flawed.
- Contreras does not adhere to SEMG guidelines for quantifying EMG data.
- The glute squeeze is used for normalization yet lacks validation as a reliable method for obtaining a maximal isometric contraction.
Data published in Peer J, an open-access journal, reveals further inconsistencies.
- Normalization based on upper gluteus maximus (4.615%) and lower gluteus maximus (23.08%) shows questionable reliability.
- Doctor Guppy's analysis revealed that the data is not normally distributed and contains outliers.
- Removing outliers eliminates the comparison between standard and non-standard methods, undermining the study's conclusions.
- These issues raise ethical concerns about data presentation.

A six-week training program compared hip thrusts to front squats, but the data is unconvincing.
- Hip thrusts improved with hip thrust training, and some sprint training benefits were observed.
- The study uses Cohen's d, but should have used Hedges' g to correct for small sample size bias.
The hip thrust improved the hip thrust scores, the front squat, vertical jump, and horizontal jumping.

Contreras suggests that hip extension movements should be the focus and considers the glute thrust the key exercise for performance.
While the 20-meter sprint time improved more with glute thrusts than front squats, there are concerns:
- High standard deviation in the front squat group suggests a potential normality problem.
- The choice of the front squat (instead of the back squat which is less technical and easier to load) as the comparison exercise seems intentional.

The paper in SCJ argued for the importance of hip extensor musculature in explosive sports actions, supporting the use of glute thrusts.
The biomechanics were misinterpreted, as pointed out by Doctor Lauren Chew, a biomedical engineer and former weightlifter.
- Chew's paper, "Hip versus Knee Dominant Task Categorizations Oversimplification of Multi Joint Dynamics," criticized the overvaluation of hip extensors and undervaluation of knee extensors.
- Increasing hip extensor effort without increasing quadriceps effort can unbalance dynamic conditions and reduce knee extensor net joint movements.

Brett Contreras owns the trademark for "glute thrust" and sells related devices, creating a vested financial interest.
He has not declared these conflicts of interest in his papers, raising concerns about a potential marketing campaign.
Some sports scientists recommend disregarding papers where Contreras is involved and focusing on research from unbiased sources.

This study at Middlesex University systematically and unbiasedly examined the glute thrust with 21 collegiate athletes.
The study questioned the value of the glute thrust as the performance gains were not present.
It found no enhancement in performance compared to traditional training; in fact, it was worse.
- Hip thrust strength increased, but athletes became slower in the 10-meter sprint.
- There were no significant differences from the control group in one-rep max hip thrust or sprint time.
- The conclusion was that increasing maximum hip thrust strength does not transfer to improved sprint performance in collegiate athletes.
- There was even a negative effect, with less performance gain than the control group, as shown in another study by Lynn.

Strength and conditioning coaches are typically "time-poor."
Avoid wasting time on exercises that do not contribute to building robust athletes.
The glute thrust is considered useless for building performance athletes.
While it's fine to do the exercise for personal enjoyment, it's not effective for athletic development.

NATO's 2019 study showed more EMG activation in the gluteus maximus with hip thrusts, but this did not translate to performance.
Fitzpatrick and Doctor Daniel Cleaver's paper refuted the force vector theory.
Dynamic correspondence requires force to be applied superior-inferior to the athlete's frame.
- Sprinting involves force transmission from foot to head, not horizontally.
- The glute thrust does not align with this principle.
- Hip extension in the glute thrust does not account for the co-contraction or movement pattern from the knee to the hip, as highlighted by Doctor Chu.

Compelling evidence suggests that the glute thrust does not translate to performance.
It may increase lower back injuries and fails to meet the principles of dynamic correspondence.
Effective glute development can be achieved through Romanian deadlifts, glute-ham raises, and full-range-of-motion squats.