Hip Thrust vs Front Squat for Athletic Performance: What the Research Shows

When it comes to training athletes, few debates come up more often than which lower body exercises deserve priority. The hip thrust and the squat are both staples of resistance training programs, but they load the body in very different ways. So which one is more effective for building athletic performance in young athletes? A randomized controlled trial set out to answer exactly that question, comparing six weeks of hip thrust training against six weeks of front squat training in adolescent males. The results offer some useful perspective for coaches, athletes, and anyone curious about how exercise selection affects real-world performance outcomes like sprinting and jumping.

What This Study Examined

The central question of this research was straightforward: does a six-week hip thrust training program produce different athletic performance outcomes compared to a six-week front squat training program in adolescent males?

Researchers wanted to understand how these two exercises — which both target the lower body but emphasize different muscle groups and movement patterns — would translate into measurable athletic results. The outcome variables focused on performance metrics that matter in most sports, including sprinting speed, jumping ability, and lower body strength. Rather than simply measuring muscle activation in a lab setting, the study looked at whether training adaptations from each exercise carried over into functional, sport-relevant performance.

How the Study Was Conducted

The study used a randomized controlled trial design, which is considered one of the more rigorous approaches in exercise science research. Participants were adolescent males who were randomly assigned to one of two training groups: one group followed a program built around the hip thrust, while the other trained using the front squat.

Both groups trained for six weeks, allowing enough time to observe meaningful early adaptations without the timeline extending so long that other variables would become difficult to control. The researchers measured performance at the beginning and end of the program to track changes over the training period.

The performance tests used in the study were designed to reflect athletic qualities commonly valued in youth sports programs. These included assessments of sprinting performance, vertical jump height, and measures of lower body strength specific to each exercise. This approach allowed the researchers to compare not only raw strength gains within each movement but also whether improvements transferred to broader athletic tasks.

The population — adolescent males — was a deliberate choice. Young athletes represent a group where training decisions can have a meaningful long-term impact, and relatively little research has focused specifically on this demographic when comparing exercise variations for performance.

Key Findings

The study produced several notable findings worth unpacking:

• Both groups improved across the performance measures tracked during the six-week program, suggesting that either exercise can drive meaningful adaptation in adolescent males over a short training block.

• Hip thrust training produced greater improvements in hip thrust strength, while front squat training produced greater improvements in front squat strength — an expected finding that reflects the principle of specificity, where the body adapts most directly to the demands placed on it.

• When it came to sprinting performance, the results suggested that the hip thrust group may have shown favorable outcomes, which aligns with the biomechanical argument that horizontal force production — emphasized in the hip thrust — is closely linked to sprint speed.

• Jump performance results were also assessed, giving insight into whether vertical force production adapted differently between the two groups.

• Neither exercise was universally superior across every outcome measured. The findings point toward each exercise having distinct strengths depending on the performance quality being targeted.

It is worth noting that because access to the full paper text was limited to the abstract and summary information provided, specific numerical values and exact statistical comparisons are not detailed here. Readers interested in precise figures should consult the full published paper directly.

What This Means for Training

Taken together, these findings suggest that the choice between hip thrusts and front squats should not necessarily be framed as an either/or decision. Each exercise appears to develop different physical qualities, and a well-designed program might benefit from including both rather than treating them as interchangeable substitutes.

For coaches working with adolescent athletes, the research suggests that hip thrust training may offer particular value when sprint performance is a priority. The hip thrust targets the glutes and emphasizes horizontal force production, which is mechanically relevant to acceleration and sprinting. Front squats, on the other hand, load the body in a more vertical pattern and develop quad-dominant strength that may transfer well to jumping and deceleration tasks.

For general fitness purposes, this kind of research reinforces the importance of aligning exercise selection with specific goals. Someone training primarily for strength in a squat pattern will likely see the most direct gains from squatting. Someone focused on glute development and sprint-based performance might prioritize the hip thrust.

This is one area where working with a knowledgeable coach can make a real difference. A Reno personal trainer can help you assess your individual goals and build a program that selects exercises with intention rather than defaulting to habit or trend.

Limitations of the Study

Like all research, this study has limitations worth acknowledging:

• Short duration: Six weeks is a relatively brief window for measuring training adaptations. Longer-term studies might reveal different patterns as athletes become more trained.

• Specific population: The study focused exclusively on adolescent males, which means the findings may not generalize to women, older adults, or more experienced athletes.

• Sample size: Randomized controlled trials in exercise science often involve smaller sample sizes due to practical constraints, which can limit how confidently results can be applied broadly.

• Training background: The training history of the participants can influence how much adaptation occurs. Beginners tend to respond rapidly to almost any structured stimulus, which may have influenced the results.

• Isolated comparison: In real athletic training environments, athletes rarely rely on a single exercise. This study isolates each movement for comparison purposes, which is scientifically useful but does not reflect how most programs are actually designed.

These limitations do not invalidate the findings — they simply provide context for interpreting them carefully.

Conclusion

This randomized controlled trial offers a useful, evidence-based look at how hip thrust and front squat training compare for athletic performance in adolescent males. The results suggest that both exercises produce performance improvements, with each showing particular advantages depending on the outcome being measured. Hip thrust training appears especially relevant for sprint-focused goals, while front squat training develops strength in a pattern that transfers well to other vertical force demands.

Research like this helps inform how coaches structure resistance training programs for young athletes and highlights that exercise selection is most effective when it is purposeful. Rather than picking one exercise and dismissing the other, the evidence points toward value in both — used strategically based on individual goals.

If you want help applying findings like these to your own training, the coaches at Atlas Personal Training offer personalized programming built around your specific performance goals, available in-person and online in Reno.

Related Articles

• Hip Thrust vs Squat for Glute Growth

• Hip Thrust vs Back Squat: Performance Findings in Female Soccer Players

• Can Deadlifts Improve Explosive Power and Vertical Jump?

Source

Contreras, B. et al. Effects of a six-week hip thrust versus front squat resistance training program on performance in adolescent males: A randomized controlled trial. Retrieved from bretcontreras.com.

Research Source: Effects of a six-week hip thrust versus front squat resistance training program on performance in adolescent males: A randomized controlled trial