Hip Thrust vs Squat for Glute Growth: What the Research Shows

When it comes to building stronger, more developed glutes, two exercises dominate the conversation: the hip thrust and the back squat. Both are staples in resistance training programs, but trainers and athletes have long debated which one is better for glute hypertrophy. A randomized trial published in Frontiers in Physiology set out to answer that question with direct evidence — and the results offer some useful clarity for anyone designing a lower body training program.

What This Study Examined

The central question this research addressed was straightforward: do hip thrusts and back squats produce different amounts of glute muscle growth over a structured training period?

Beyond hypertrophy, the researchers also wanted to understand whether gains from either exercise transferred similarly to a third movement — the deadlift — which was used as a performance test. This made the study particularly practical, since it wasn't just measuring muscle size in isolation but also asking whether the type of training you do influences how you perform on a related but different exercise.

The study also looked at whether the two exercises produced different amounts of hypertrophy in the thigh muscles, giving a more complete picture of how each movement affects overall lower body development.

How the Study Was Conducted

This was a randomized controlled trial, meaning participants were assigned to training groups by chance rather than by personal preference — an important design feature that reduces bias in the results.

Participants were divided into groups, with one group performing hip thrusts as their primary lower body exercise and another group performing back squats. Both groups followed a structured resistance training program over the course of the study, training consistently for the duration of the intervention.

Researchers measured gluteus muscle size before and after the training period to assess hypertrophy. Thigh muscle hypertrophy was also measured to compare how each exercise affected the surrounding muscle groups. At the end of the study, participants were tested on the deadlift to evaluate whether strength and performance gains transferred across exercises.

The use of a randomized design and pre- and post-measurements gives the findings more weight than simple observational comparisons.

Key Findings

The results of the study produced some clear and practically useful takeaways:

• Glute hypertrophy was similar between groups. Researchers observed that both hip thrusts and back squats produced comparable levels of gluteus muscle growth. Neither exercise was clearly superior for developing the glutes.

• Back squats produced greater thigh hypertrophy. While the glute results were similar, the study found that squats led to more muscle growth in the thighs compared to hip thrusts. This suggests that squats provide a broader lower body hypertrophy stimulus.

• Deadlift performance transferred similarly from both exercises. When participants were tested on the deadlift — an exercise neither group specifically trained — both groups showed similar transfer of strength and performance. This indicates that the movement pattern trained did not significantly advantage one group over the other when it came to a related lift.

Taken together, these findings suggest that for the specific goal of growing the glutes, hip thrusts and back squats appear to be roughly interchangeable. However, back squats offer an additional benefit by simultaneously developing the quadriceps and surrounding thigh musculature.

What This Means for Training

For anyone trying to decide between hip thrusts and squats, the results suggest you may not need to choose one over the other based solely on glute growth potential. If your primary goal is maximizing glute hypertrophy, either exercise appears capable of producing meaningful results when performed consistently as part of a structured program.

That said, the added thigh hypertrophy observed in the squat group is worth considering. If your goals include overall lower body development — stronger quads, better athletic capacity, or broader leg development — back squats appear to offer a wider range of hypertrophy benefits in a single movement.

For coaches and trainers, these findings support the idea that exercise selection doesn't have to be rigid. A well-rounded lower body program might include both movements, capitalizing on the glute stimulus from hip thrusts while using squats to develop the thighs and build broader strength. The similar transfer to the deadlift also suggests that either approach can help athletes and general fitness clients build functional lower body strength that carries over to other movements.

It's worth noting that individual factors — including movement comfort, training history, and specific goals — should always guide exercise selection. Research like this provides useful population-level guidance, but a good coach will tailor programming to the individual in front of them. If you're working with a personal trainer in Reno, findings like these are the kind of evidence that can inform smarter, more targeted program design.

Limitations of the Study

As with any single study, it's important to interpret these findings with appropriate caution. A few limitations are worth keeping in mind:

• Sample size and population specifics. Randomized trials in exercise science often involve relatively small participant groups, which can limit how broadly the results apply to different populations.

• Training duration. The study measured results over a fixed intervention period. It's possible that longer-term training could reveal differences between the exercises that weren't apparent in the study window.

• Training experience of participants. The background and training history of participants can influence how much muscle growth occurs and how quickly. Results may differ for highly trained athletes versus beginners.

• Isolation of variables. In real-world training, people rarely perform only one exercise. The study's controlled design is a strength methodologically, but everyday training programs involve more complexity.

These limitations don't undermine the findings, but they are a good reminder that no single study provides the final word on any training question.

Conclusion

The research suggests that hip thrusts and back squats are similarly effective for growing the gluteus muscles, and that strength gains from either exercise transfer comparably to the deadlift. Where they differ is in the scope of hypertrophy: back squats appear to stimulate more growth in the thighs, making them a more comprehensive lower body exercise by that measure.

For most people, the practical takeaway is that both exercises have a legitimate place in a lower body training program. The choice between them doesn't need to be an either/or decision — and for those working toward specific physique or performance goals, combining both may offer the most complete stimulus.

Research like this helps inform how coaches and trainers structure resistance training programs with greater confidence. If you're looking to build a program grounded in evidence-based practice, working with a qualified personal trainer can help you apply findings like these to your individual goals.

Related Articles

• How Squat Depth Affects Muscle Growth

• Hip Thrust vs Front Squat for Athletic Performance

• Hip Thrust vs Back Squat Performance in Female Soccer Players

Source

Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Frontiers in Physiology. 2023. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1279170/full