Squats vs Hip Thrusts for Glute Growth (NEW Research)

Timestamps:
0:00 Intro
0:29 Part I: Fake News
1:09 Part II: New Data
4:30 Part III: Additional Glute Science!
8:37 Part IV: Training Implications/Summary

Music:
All by Home
1) Resonance
2) Tides
3) New Machines
4) Before the Night
5) Resonance (Again)

References:

[HouseofHypertrophy]

Timestamps:
0:00 Intro
0:29 Part I: Fake News
1:09 Part II: New Data
4:30 Part III: Additional Glute Science!
8:37 Part IV: Training Implications/Summary

[Draec]

My hypothesis for why squats didn't produce more hypertrophy is because the back squat's likely suffered from mechanic failure in the back and core with heavy progression, whereas the hip thrust was able to be overloaded and brought closer to true failure of the glutes.

[silvo]

Since I’ve began adding a few extra sets per week of hip thrusts, my squats and deadlifts have started climbing significantly again.

[brianlivingston]

The timing of the animations often matching your speaking cadence is mesmerizing, excellent job whoever edited this. And as always great breakdown of a new study.

[tony_sw]

I love everything about this channel. For me personally, Bulgarian split squats for the stretching aspect of the glutes and hip thrusts for the absolute squeeze of these bad boys!

[saintjuice]

I used a hip thrust machine and used deep stretch when performing the exercise. For the first time I am seeing results. My lower back pain is gone and I finally look good in jeans. I’ve always had nice looking legs from genetics, running track and dancing professionally, but I’ve never had a butt. I am thankful for doing the hip thrusts.

[amhawk]

The squat moves the weight upward while the glutes primarily contract by thrusting forwards (which happens in a squat but also uses the quads as a prime mover). In order to get maximum mechanical tension you have to work that muscle/prime-movement directly against gravity (which the hip thrust does much better than a squat). Also a hip trust is a more isolated movement while a squat is a staple compound movement. In short, if you have time to pick separate movements for your glutes, quads and hamstrings do that; but if you don't have time then just do squats.

[BigNose_Studio]

I never got the impression that people didnt think squats targeted glutes, but rather priotized hipthrusts over squats due to wanting to bring up specifically the glutes

[roryhageman]

Your doing a fantastic job with this channel, it's straight to the point, based on research, explained perfectly, no bs or fillers or wasted time in your videos, great animation, clear vocal narration. Awesome channel!!! Keep it going!!!
💯💪🏋

[dexterm]

For me, I have never felt a strong contraction in glutes when I do squats. I always add either hip thrusts or split squats when I want to hit glutes. There is definitely something to being either quad or glute dominant in the squat motion. Factors such as muscle insertions, pelvic geometry, and tilt play a big factor. Conversely when I do hip thrusts I never feel a contraction of my quads since I focus on hinging and driving my knees forward with the hip thrust so I maintain almost constant knee angle. Also, raising my feet on a hip thrust machine really allows me to focus the contraction on my glutes and get even better ranges of motion at the hips. So I would wonder about form and queuing choices and their influence in hypertrophy.

[therippedemon]

Even a front foot elevated lunge can produce more of a hypertrophic response in the glutes than a hip thrust due to the larger range of motion during the eccentric phase. The bonus is that it can be done with significantly less weight as well.

[agustinlenarduzzi]

Excellent video as always! I love these comparisons between two exercises. And the editing was so much smoother and better looking 👏

[yqafree]

My backside is genetically large already, but I must say that as much as squats can increase size for me, the hip thrusts are much more enlargening by comparison. Squats do a ton of work all in one exercise, though.

[anti-consumer]

I believe there was also a study I read on PubMed that compared Barbell Glute Bridges and Hip Thrusts, and found the gluteus Maximus EMG of BGB was nearly double that of the Hip Thrust. That, paired with the fact that you can load a LOT more weight on the BGB makes it seem like the overall best glute exercise imo.

[murmor]

With a squat one also has more limiting factors like core stability and fear of going too close to real failure as it is more dangerous to fail at a squat than at a hip trust.

[spellcasterneo]

I think we can agree from this that for better overall development of the glutes, do squats. Let squats be a strong basis for your leg and glute development. Add in hip thrust for that extra growth focusing on the glutes if you want to target them more or improve other lifts.

[ce]

Hmmm i find this interesting, personally i have seen the most glute development from Bulgarian split squats (torso angled forward more for glute focus) and from lunges (usually reverse) and i suspected they provided better stimulis than hip thrusts because of the stretch factor.

The hip thrust SEEMS good and while it might be better than squats for glute Hypertrophy, that exercise has no stretch at the bottom, not a significant one at least.

[Ryan-byui]

Seems to mesh with my anecdotal experience. Squats crush me afterwards with total soreness but the top portion of the hip thrust squeezes the ever-loving shit out of the glutes even when you aren't trying to emphasize it.

[XennialTrader]

Literally exactly what I was hoping to learn this week. I stopped doing squats due to bad knees and have been doing hip thrusts and other glute-centric exercises instead of quad/ham focused ones.

[deadmanlyndon]

i squatted 3 times a week, deadlift once or twice a week. Using progressive over load and doing 5 by 5 sets, my legs and ass grew majorly in 2 months.