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Andrew Jacked’s Hip Thrust Routine to Sculpt Bigger Glutes for His 2026 Mr. Olympia Bid
Why Hip Thrusts Are Essential for Glute Growth
Andrew Jacked, a rising star in the bodybuilding world, is known for his impressive physique and strategic training techniques. As he gears up for his 2026 Mr. Olympia bid, one exercise stands out in his routine for maximizing glute development: the hip thrust. This movement has become a cornerstone for bodybuilders and fitness enthusiasts alike, thanks to its unparalleled ability to activate and build the glute muscles effectively.
Unlike traditional exercises like squats and deadlifts, hip thrusts place the glutes under maximal tension throughout the entire range of motion. According to a study published in the Journal of Strength and Conditioning Research, hip thrusts generate significantly greater gluteus maximus activation than back squats or deadlifts, making them essential for anyone serious about building the posterior chain.
Andrew Jacked’s Approach: Why Hip Thrusts for the Mr. Olympia Stage?
Andrew’s goal for Mr. Olympia is not just to increase muscle mass but to sculpt a balanced, symmetrical physique with standout glutes. The gluteus maximus, medius, and minimus play a crucial role in aesthetics, posture, and athletic performance. For a competition of this caliber, every detail counts.
By prioritizing hip thrusts, Andrew can:
- Target the glutes more directly: Hip thrusts isolate the glutes better than compound lifts, ensuring maximal hypertrophy.
- Improve muscle shape and roundness: The exercise promotes fuller, more defined glutes, which are critical on stage.
- Boost strength and power: A stronger posterior chain enhances performance in other lifts and overall body control.
Breaking Down Andrew Jacked’s Hip Thrust Routine
Although Andrew’s full training program is extensive and personalized, his hip thrust protocol is well-documented through interviews and social media insights. Here’s a close look at how he structures his routine to optimize glute growth.
Warm-Up and Activation
Before loading up the barbell, Andrew emphasizes glute activation to recruit muscle fibers effectively and prevent injury.
- Band Walks: 2 sets of 15 steps forward and backward using a light resistance band around the knees.
- Glute Bridges: 2 sets of 20 reps focusing on squeezing at the top to wake up the glutes.
- Bodyweight Hip Thrusts: 2 sets of 15 reps to practice form and neuromuscular control.
Main Hip Thrust Sets
Andrew’s core hip thrusts focus on progressive overload with strict form and tempo variation. His typical approach looks like this:
