The hip thrust is a powerful lower-body exercise that effectively isolates and engages the gluteal muscles, making it a staple for strength and physique development. This movement involves driving the hips upward against resistance while the upper back is supported. Providing a single, definitive number for the calories burned during hip thrusts is nearly impossible because energy expenditure is highly variable and individualized. Resistance training does not follow the same simple caloric math as steady-state cardio.
Why a Single Calorie Number Is Misleading
Resistance training is fundamentally different from aerobic exercise in terms of immediate energy output. Vigorous weight lifting generally results in an in-session expenditure of roughly 3 to 6 calories per minute. This rate often seems low compared to continuous activities like running or cycling. However, the main goal of resistance training is to build and maintain muscle mass, which increases the body’s overall resting metabolic rate. Therefore, the total caloric impact of hip thrusts is not solely measured by the calories burned during the few minutes of lifting.
Personal and Workout Factors That Change Calorie Burn
The precise number of calories consumed is heavily influenced by factors unique to the individual and the workout structure. An individual’s body weight plays a direct role, as higher mass requires more energy to move and stabilize the body. The amount of muscle mass also increases the metabolic rate both during and after exercise. Furthermore, the resistance used, or load, is a major determinant, as lifting a heavier barbell requires significantly more energy from the muscles. Total workout volume and shorter rest periods between sets also increase the overall energy demand.
The Post-Workout Calorie Burn (EPOC)
The Afterburn Effect
The most significant caloric contribution from heavy resistance exercise often occurs after the session is complete, a phenomenon known as Excess Post-exercise Oxygen Consumption (EPOC). Informally called the “afterburn effect,” EPOC is the measurably increased rate of oxygen intake the body uses to return to its pre-exercise state. This recovery process requires a substantial amount of energy, meaning the body continues to burn calories at an elevated rate for hours post-workout.
Maximizing Recovery Energy
Heavy, high-intensity strength training, such as weighted hip thrusts, is effective at maximizing the EPOC response. The recovery process involves energy-consuming tasks, including the resynthesis of ATP stores, clearing metabolic byproducts, and repairing micro-trauma to muscle tissue. This restoration phase, which can last up to 48 hours, is where resistance training truly earns its caloric expenditure. Research suggests this afterburn can add an estimated 6% to 15% to the total calories consumed during the workout itself.
Systemic Disturbance
Because the hip thrust utilizes large muscle groups like the glutes and hamstrings, it creates a substantial systemic disturbance. This demands significant recovery energy. Therefore, the calories burned after the hip thrust session can easily surpass the calories burned during the lifting time.
Strategies for Increasing Energy Expenditure During Hip Thrusts
To maximize both the immediate and post-workout calorie burn, individuals can manipulate their training variables. Decreasing the rest time between sets is an effective strategy, as shorter recovery periods increase overall intensity and maximize the EPOC effect. Aiming for rest periods under 60 seconds keeps the heart rate elevated and maintains a high energy demand. Incorporating advanced training methods, such as supersets, can also increase energy expenditure by pairing hip thrusts with a non-competing exercise. Finally, manipulating the lifting tempo by slowing down the eccentric (lowering) phase increases the time the muscle is under tension, forcing the body to expend more energy per set.