Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Males: A Randomized Controlled Trial

Bret Contreras¹, Andrew D Vigotsky, Brad J Schoenfeld, Chris Beardsley, Daniel T McMaster, Jan H T Reyneke, John B Cronin

Affiliations

PMID: 27253835
DOI: 10.1519/JSC.0000000000001510

Abstract

Start and end positions of the hip thrust.

Contreras, B, Vigotsky, AD, Schoenfeld, BJ, Beardsley, C, McMaster, DT, Reyneke, JHT, and Cronin, JB. Effects of a six-week hip thrust vs. front squat resistance training program on performance in adolescent males: A randomized controlled trial. J Strength Cond Res 31(4): 999-1008, 2017-The barbell hip thrust may be an effective exercise for increasing horizontal force production and may thereby enhance performance in athletic movements requiring a horizontal force vector, such as horizontal jumping and sprint running. The ergogenic ability of the squat is well known. The purpose of this study was to compare the effects of 6-week front squat and hip thrust programs in adolescent male athletes. Vertical jump height, horizontal jump distance, 10- and 20-m sprint times, and isometric midthigh pull peak force were among the measured performance variables, in addition to front squat and hip thrust 3 repetition maximum (3RM) strength. Magnitude-based effect sizes revealed potentially beneficial effects for the front squat in both front squat 3RM strength and vertical jump height when compared with the hip thrust. No clear benefit for one intervention was observed for horizontal jump performance. Potentially beneficial effects were observed for the hip thrust compared with the front squat in 10- and 20-m sprint times. The hip thrust was likely superior for improving normalized isometric midthigh pull strength and very likely superior for improving hip thrust 3RM and isometric midthigh pull strength. These results support the force vector theory.

Final Thoughts by Dr. Mark Rathjen PT DPT, CSCS.

Although more information is still needed through more research, the force vector theory rears is pretty little head again, and we see how it effects effects performance. That is, that training with vertical exercises will correlate more to vertical exercises. For example, a trap bar deadlift or front squat will help increase the vertical jump height to a higher degree. Horizontal force pushing ex, as in glute work, sled power work, and jammer type ex should correlate much higher to horizontal force production activities, such as sprinting,