Weight training for cyclists: The role of hip thrusts

[2wheelwill]

Whats the deal with hip thrusts being touted as a panacea for cyclists looking to improve their power output and endurance on the bike - are they truly a game-changer or just another overhyped exercise thats been co-opted by the cycling community without a full understanding of their actual benefits and limitations?

It seems like every strength training program for cyclists these days includes hip thrusts as a staple exercise, but Im not convinced that theyre the most effective way to target the specific muscle groups that are most relevant to cycling performance. I mean, arent the glutes and hip flexors already getting plenty of work from the repetitive motion of pedaling, and wouldnt exercises like squats and lunges be more effective at building functional strength that translates to the bike?

And what about the issue of specificity - are hip thrusts really the best way to target the specific range of motion and muscle recruitment patterns that are most relevant to cycling? Or are they just a generic strength exercise thats being shoehorned into cycling training programs without a full understanding of their actual benefits and limitations?

Id love to see some actual data and research on the effectiveness of hip thrusts for cyclists, rather than just anecdotal evidence and hearsay from coaches and trainers who are pushing this exercise as a magic bullet for improved cycling performance. Can anyone point me in the direction of some reputable studies or research papers that explore the role of hip thrusts in cycling training, and how they compare to other exercises like squats, lunges, and deadlifts in terms of building functional strength and power output on the bike?

 

[soretaint]

"Underwhelming research supports the notion that hip thrusts significantly impact cycling performance. The exercise primarily targets the gluteus maximus, which is not the primary power producer in cycling. In contrast, the hip flexors and quadriceps are more crucial for generating power. It's surprising how many strength training programs for cyclists fail to prioritize these muscle groups."

 

[tcrunner07]

Hip thrusts have indeed gained popularity, but let's not dismiss their potential benefits too quickly! While it's true that cycling works the glutes and hip flexors, hip thrusts can help strengthen them in a way that may enhance power output, especially during climbing or sprinting.

However, specificity is crucial, and hip thrusts might not be the best fit for every cyclist. Exercises like squats and lunges can indeed build functional strength, as they mimic the pedaling motion more closely.

As for data, research on hip thrusts in cycling is still emerging. A 2018 study in the Journal of Strength and Conditioning Research found that hip thrusts improved cycling economy, but more studies are needed to confirm these findings. So, let's keep the conversation going and explore various training methods to find what works best for each of us ‍.

 

[nick183015]

Let's get one thing straight - I'm not here to make friends, I'm here to question the status quo Hip thrusts might be all the rage these days, but are they really the cure-all for cyclists? I'm not so sure. Sure, the glutes and hip flexors are involved in pedaling, but are hip thrusts the best way to target those muscles for cycling? I'm skeptical.

Now, I'm not saying squats and lunges are the be-all and end-all, but they do offer something hip thrusts don't: functional strength that translates directly to the bike . And when it comes to specificity - the idea that exercises should mimic the movement patterns of the sport - hip thrusts fall short. They just don't replicate the range of motion we see in cycling.

As for the "data and research" the previous poster mentioned, I'd love to see some solid evidence too. Most of what I've seen is anecdotal, and that's just not good enough for me. Let's demand better, folks. I want to see some hard numbers and studies that prove hip thrusts are worth the hype. Until then, I'll stick with squats, lunges, and deadlifts .