槓鈴臀推 Hip Thrust
臀 Glutes 新手適合 Beginner OK
研究排名 Research Rankings
臀 Glutes
#1
力量 Strength
系統性回顧顯示臀推特定力量中等效應 (Hedges' Systematic review shows moderate effect for hip thrust-specific strength (Hedges' g=0.53)
#1
爆發力 Power
急性臀推產生中等的衝刺增強效應 (Hedges'，需多組且休息≥4分鐘 Acute hip thrust produces moderate sprint enhancement (Hedges' g=0.55) with multiple sets and ≥4 min recovery
#2
增肌 Hypertrophy
系統性回顧顯示中等效應量增強臀推特定力量 (Hedges'。但無長期肥大研究，且力量增益不轉移至深蹲或跳躍 Systematic review shows moderate effect for hip thrust-specific strength (Hedges' g=0.53). But no hypertrophy RCTs, and strength gains don't transfer to squats or jumps
借力風險 Compensation Risk
中 Medium
腰椎過伸；膕繩肌代償 Lumbar hyperextension; hamstring compensation
新手建議 Beginner Tips
從徒手臀橋開始練習髖關節動作 Start with bodyweight glute bridges to learn hip hinge