Abstract
Hip thrust (HT) is a loaded bridging exercise that requires more hip extension than a back squat (SQ) does, while in a back squat, triple flex extension occurs. Due to the specificity of each exercise, it is claimed that HT gains can be better transferred to actions where hip extension occurs. In addition, strength improvements during squatting can be transferred in a greater way to vertical plane movement, such as vertical jumping. However, its effects on the performance of female soccer players are unclear. For this reason, the purpose of this study was to analyze a 7-week training program on performance variables using either HT or SQ exercises in female adolescent soccer players without lifting experience (N = 24, age = 16.82 ± 1.56 years, height = 1.64 ± 0.55 cm, body mass = 58.35 ± 6.28 kg). Players were randomized into three groups: A back squat group (SQG; N = 8), hip thrust group (HTG; N = 8), and control group (CG; N = 8). Participants in the HTG and SQG joined a progressive resistance training program twice per week for 7 weeks with either HT or SQ exercises. A countermovement jump, 10–20 m sprint, T-test, and barbell velocity during HTs and SQs (with the load that represents ~60 and ~80% RM) were measured before and after the intervention. The HTG showed greater improvements in the 10-m sprint (d = 0.7), 20-m sprint (d = 0.46), T-test (d = 0.36), and barbell velocity at 80% repetition maximal (RM) (d = 0.53) and 60% RM (d = 1.02) during hip thrusts, while the SQG showed higher barbell velocity at 80% RM (d = −0.7) during back squats. These results may be useful for strength and conditioning coaches working with adolescent female soccer athletes, since both strengthening exercises improved performance in different ways due to the nature of the exercise.
Highlights
Decisive situations during soccer require strength, power, and speed.In particular, straight sprinting is the most determining action in a match result, as it is the most common action that precedes goal scoring [1]
Previous evidence has shown that resistance training has a key role in improving physical capabilities: Increased strength, muscle power, rate of force development (RFD), Sports 2019, 7, 80; doi:10.3390/sports7040080
These results suggested that improvements in hip extension strength could be transferred to back squat performance
Summary
Decisive situations during soccer require strength, power, and speed.In particular, straight sprinting is the most determining action in a match result, as it is the most common action that precedes goal scoring [1]. Previous evidence has shown that resistance training has a key role in improving physical capabilities: Increased strength, muscle power, rate of force development (RFD), Sports 2019, 7, 80; doi:10.3390/sports7040080 www.mdpi.com/journal/sports. Hip thrust (HT) and back squat (SQ) are two exercises used to improve lower limb strength [8,9,10,11,12,13]. Hip thrust is a horizontally loaded bridging exercise that requires hip extension moment production to displace a load [14]. Because of this exercise’s horizontal nature, it has been theorized that it may be great transferred to sports in which hip extension occurs and horizontal force production is needed [15]
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