Squats and Hip Thrusts Cause Similar Glute Muscle Growth

Comparing the effects of horizontally and vertically loaded strength exercises on performance and muscle architecture.

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This study investigated the effects of horizontally loaded (HT) versus vertically loaded (VT) resistance training on lower body performance and muscle architecture in trained individuals (PMID: 39539142).

Key Points

• Study Design: Nineteen resistance-trained participants were randomly assigned to two groups: HT (10 participants) and VT (9 participants). Both groups underwent a six-week training program with four sessions per week, equating to total repetitions.

• Measurements: The study measured one repetition maximum (1RM) for squat and hip thrust exercises, vertical and horizontal jump performance, sprinting ability, muscle thickness (MT), and echo intensity (EI) of the vastus lateralis, vastus medialis, and gluteus muscles before and after the training period.

Results

• Strength Gains:

  • The HT group significantly increased 1RM hip thrust (+17.9%, P=0.004).

  • The VT group had a greater increase in 1RM squat (+10.5%, P=0.007).

• Muscle Thickness Changes:

  • The vastus medialis MT increased by 4.1% in the VT group, compared to a decrease of 7.9% in the HT group (P=0.009).

  • Both groups exhibited similar increases in gluteus MT.

• Jump Performance:

  • The HT group improved their standing long jump performance significantly more than the VT group (+7.6% vs. +1.6%, P=0.004).

  • Both groups showed significant improvements in vertical jump performance.

• Sprinting Correlation: A strong correlation was found between gluteus EI and 20-meter sprint performance (r=0.79, P<0.001).

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Key Takeaways

• Training Effectiveness: HT exercises may be more beneficial for improving horizontal jump performance, while VT exercises are more effective for increasing squat strength.

• Muscle Architecture: Both training modalities similarly affected gluteal muscle architecture but produced differing effects on the vastus medialis.

• Performance Correlations: Improvements in gluteal muscle echo intensity were strongly correlated with sprinting performance, suggesting that enhancing glute strength could be important for sprinting speed.

This study highlights the importance of exercise selection based on specific performance goals, indicating that horizontally and vertically loaded exercises can lead to different adaptations in strength and muscle architecture.

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Reference

Bartolomei S, Rosaci G, Latini D, Nigro F. Effects of horizontally versus vertically loaded resistance exercises on performance and muscle architecture. J Sports Med Phys Fitness. 2024 Nov 14. doi: 10.23736/S0022-4707.24.16218-4. Epub ahead of print. PMID: 39539142.