Squats vs Hip Thrusts for Glute Growth (NEW Research)

Summary by Krater

This video examines a scientific study comparing back squats and hip thrusts for lower body hypertrophy, concluding that squats produce greater quad and adductor growth while both exercises grow all regions of the gluteus maximus similarly. It explores biomechanical reasons including range of motion, muscle stretch, and moment arms.

From the video

Answers: Do hip thrusts or back squats build bigger glutes according to science?

• hip thrust vs back squat hypertrophy
• gluteus maximus muscle growth
• quadriceps hypertrophy in squats
• adductor magnus moment arm
• muscle stretch and hypertrophy
• resistance training volume

Exercises

• barbell back squat · barbell · 8-12 reps
• barbell hip thrust · barbell · 8-12 reps
• seated leg curl · machine
• lying leg curl · machine
• overhead cable extension · cable
• triceps pushdown · cable
• leg press · machine
• stiff-legged deadlift · barbell
• barbell curl · barbell

What it concludes

• Squats produce greater quad and adductor growth than hip thrusts due to greater knee range of motion and adductor moment arm leverage.
• Both back squats and hip thrusts produce similar growth across upper, middle, and lower regions of the gluteus maximus.
• Lower regions of the gluteus maximus experience the greatest growth in both exercises because they contribute most to hip extension.
• Adding hip thrusts on top of leg press and deadlift programs increases overall weekly training volume and enhances glute max hypertrophy.