# Acute and long-term effects of hip thrust training on athletic performance: a systematic review and meta-analysis

## TL;DR

This study reviews how hip thrust training affects athletic performance, finding it improves specific strength but has limited transfer to other performance metrics.

## Contribution

The paper provides a systematic review and meta-analysis of hip thrust training effects on athletic performance, highlighting protocol dependencies and limited transferability.

## Key findings

- Hip thrust training moderately enhances sprinting performance acutely with protocol-dependent effects.
- Long-term hip thrust training improves specific strength but does not transfer to squat strength or jumping.
- Isolated hip thrust training shows minimal and borderline-significant benefits for sprint acceleration.

## Abstract

The hip thrust (HT) is a popular exercise, but its transfer to athletic performance is debated. We aimed to quantify the acute and long-term effects of HT training on performance.

Following PRISMA guidelines, a comprehensive search of six electronic databases was conducted to identify randomized controlled trials. Data from 20 studies assessing the effects of HT training on strength, acceleration, and jump performance were synthesized using random-effects models to calculate pooled Hedges’ g effect sizes (ES).

Acutely, the HT induced a moderate post-activation performance enhancement on sprinting (ES = 0.55), dependent on protocol (e.g., multiple sets, ≥4 min recovery). Long-term, HT training significantly improved its own specific strength (ES = 0.53) but failed to transfer to squat strength or jumping performance. While small transfers to change of direction (ES = 0.25) were found, isolated HT training produced borderline - significant sprint transfer (ES = 0.22, p = 0.05) when excluding combined-training protocols, suggesting minimal independent benefit for sprint acceleration. The overall certainty of evidence was ‘Low’ to ‘Very Low’ due to high risk of bias.

The HT effectively builds exercise-specific strength, but these gains fail to transfer to squat strength or jumping. Acutely, it offers moderate, protocol-dependent PAPE on sprinting. Long-term, its independent sprint contribution is minimal and borderline-significant (per sensitivity analysis). Based on ‘Low’ to ‘Very Low’ evidence certainty, the HT is a valuable complement, not a replacement, for a complete athletic program.

This review was registered on the OSF platform, registration number https://doi.org/10.17605/OSF.IO/AYFK3.