Hip thrusts are an exercise that targets the gluteus maximus, which is the biggest muscle in the body, as well as the hamstrings, quadriceps, and adductors. Here are some of the benefits of hip thrusts:

• Improved glute strength and size: Hip thrusts are good for developing glute strength and size, which can help improve overall lower body strength and power.

• Reduced risk of injury: Glute strength is important for the stabilization of the core, pelvis, and lower body. Without it, there is a higher risk of knee pain, low back pain, and other types of injuries.

• Improved athletic performance: Strengthening the glutes and hip extensors through hip thrusts can allow for better running, jumping, changing direction, and accelerating/decelerating.

• Enhanced mobility: Everyday activities such as walking upstairs or getting/sitting down on a chair requires hip extensor muscles, primarily the glutes and hamstrings, which can be strengthened through hip thrusts.

It is important to perform hip thrusts with proper form to maximize results and avoid injury. Some tips for proper form include aiming for a 90-degree angle with your legs, ensuring your foot placement is correct, and completing the full range of motion. The number of times you perform hip thrusts will depend on your needs and goals, but performing more reps in a small window of time does not necessarily mean better results.