To eliminate lower back tension and better recruit the glutes during hip thrusts, you must stabilize the pelvis by bracing the core and waking up the glutes beforehand using a targeted activation routine (planks, clamshells, banded bridges).

noli's read

The idea of stabilizing the core to protect the lower back is strongly supported by biomechanical research, notably the work of Dr. Stuart McGill (biomechanical studies) on abdominal bracing. The use of elastic bands to amplify glute recruitment is also validated by electromyography measurements in observational studies, such as Choi et al. (2016). Conversely, the term 'gluteal amnesia' is a popular metaphor rather than a scientifically documented phenomenon: muscles do not actually fall asleep; they are simply less recruited in favor of other muscle compensations. Furthermore, while preparatory exercises (clamshells, planks) do increase the sensation of contraction in the short term, systematic reviews (such as Macadam et al., 2015) emphasize that their impact on reducing lumbar tension varies by individual. Nevertheless, this routine remains an excellent preparatory strategy for improving movement perception and comfort during exercise.

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