21/02/2026
I LOVE a barbell hip thrust for glute strength! Here’s what I see people get wrong most when it comes to this exercise.
Simple tweaks can make a big difference to your overall results when it comes to strength training!
- Pre activation of glutes is the key to correcting poor muscle firing patterns. Always add these in before any lower body weights
- Sequence of exercises - always start with glute weights if you’re training that area as opposed to starting with squats. Reason being often people are very quad dominant so if training squats before hip thrusts is less likely you’ll get good glute activation
- Too much movement through the spine.
Our glutes don’t cross the pelvis into our lower back and if you watch the video you’ll notice the effort is pit more into the way my pelvis moves than my lower back. Perfect this and it will completely change the way you feel this exercise
- Too much weight on the barbell - in most people the glutes are weaker than the hamstrings and lower back. If you load up too heavy the stronger muscles will just take over and give little chance for the glutes to grow.
- One more thing to think about.. if you’ve never had ‘DOMS’ in your glutes after a lower body weights sessions it’s very likely they aren’t switched on properly.
If you need help with glute activation please reach out to us at Soma Haus 💚💚
