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Hip Thrusts vs Back Squats For Building Glutes
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Hip Thrusts vs Back Squats For Building Glutes

Let's get to the ''bottom'' of this once and for all.

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Danny James
Jan 12, 2025
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Hip Thrusts vs Back Squats For Building Glutes
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Fit woman wearing blkue gym gear performing squats.
Image created by Author using Midjourney

This study investigated the effects of barbell hip thrusts (HT) and back squats (SQ) on muscle hypertrophy and strength outcomes in untrained college-aged individuals. The research aimed to determine whether these two exercises, when performed with equated set volumes, would result in different adaptations in gluteal and thigh musculature.

Key Points

  • Hypertrophy Outcomes: Both HT and SQ resulted in similar increases in gluteus maximus muscle cross-sectional area (mCSA) across all measured regions (upper, middle, lower). However, SQ training led to significantly greater hypertrophy in the quadriceps and adductors than HT, while hamstring growth was negligible for both exercises.

  • Strength Outcomes: Each exercise improved strength specific to its training modality. The SQ group showed a greater increase in back squat 3-repetition maximum (3RM), while the HT group had a more significant increase in hip thrust 3RM. Strength improvements in the deadlift and wall push were similar across both groups.

  • sEMG Analysis: Surface electromyography (sEMG) indicated that HT elicited higher muscle activation in the gluteus maximus during the first training session compared to SQ. However, this initial activation did not reliably predict hypertrophic outcomes, suggesting that acute sEMG readings may not be effective indicators of long-term muscle growth.


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Practical Takeaways

  • Exercise Selection: For individuals aiming to enhance gluteal hypertrophy specifically, both HT and SQ are effective; however, for overall thigh development, SQ may be superior due to greater quadriceps and adductor engagement.

  • Strength Training Recommendations: It’d be wise to consider incorporating both exercises into your training program for comprehensive lower-body strength development. The specificity of strength gains highlights the importance of targeting exercises based on individual goals.

  • Limitations of sEMG: Coaches and trainers should be cautious when using sEMG as a predictive tool for hypertrophy. The study indicates that while sEMG can show immediate muscle activation differences, it does not consistently correlate with long-term muscle growth outcomes.

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