When it comes to building strong and shapely glutes, the hip thrust and squat are two popular exercises that often come to mind. Both exercises target the glute muscles, but which one is the better choice?
Let’s start by comparing the squat and hip thrust in terms of the muscles they work. The squat is a compound movement that primarily targets the quadriceps, hamstrings, and glutes. On the other hand, the hip thrust is a glute-focused exercise that isolates and activates the gluteus maximus to a greater extent.
While squats do work the glutes, they also involve other muscle groups such as the quadriceps and hamstrings. This means that the glutes may not be completely maximized during squatting activity. In contrast, hip thrusts highly emphasize glute extension and respect the full range of motion of the glute muscles.
In addition to glute growth, the hip thrust has been shown to be highly effective in activating the glute muscles. A study by Contreras et al. (2017) found that participants who performed hip thrusts with a barbell experienced significantly higher glute activation compared to those who performed squats. This finding suggests that for individuals looking to specifically target their glutes, hip thrusts may be the better choice.
Furthermore, the hip thrust is known for its aesthetic benefits. Sara Fernández-Galván, a fitness expert and bikini athlete, mentions that hip thrusts can help women achieve a round and firm backside. In her experience, she found that adding hip thrusts to her routine led to visible improvements in her glute shape and size.
It’s worth mentioning that a combination of both exercises can also be effective for glute building. Incorporating squats along with hip thrusts into a training program can provide a more well-rounded approach to developing the glute muscles.
Background
When it comes to glute building, the hip thrust and squat are two popular exercises that often come up in discussions. Both exercises are a part of resistance training and are commonly used to target the glute muscles. However, there has been some debate among fitness enthusiasts and researchers about which exercise is better for glute development.
On one hand, the squat is a compound movement that involves multiple muscle groups, including the glutes, quadriceps, and hamstrings. It is a high volume exercise that can be performed with different variations and intensities. Squats have been a staple in the fitness and bodybuilding community for many years and are often associated with developing strong glutes.
The hip thrust, on the other hand, specifically targets the glutes and can be performed with higher isolation and activation of the gluteus maximus muscle. It is a relatively newer exercise introduced by Bret Contreras, also known as the “Glute Guy.” Hip thrusts have gained popularity for their potential to enhance glute strength and size.
For those who are primarily focused on glute development, the hip thrust may be a better choice. However, it is important to note that individual results may vary, and both exercises can be effective for glute building.
In addition to the hip thrust and squat, there are other exercises and training practices that can contribute to strong and well-developed glutes. Deadlifts, for example, also activate the glute muscles as well as the hamstrings and lower back. Various conditioning and resistance-training techniques, such as glute bridges and lunges, can also be incorporated into a glute-building routine.
In conclusion, both the hip thrust and squat can be great exercises for building glute strength and size. The choice between the two may depend on individual goals, preference, and other factors such as body type and conditioning level. It is recommended to incorporate a variety of exercises and approaches into your glute-building routine for best results.
Conflict of Interest Statement
In the discussion of the effectiveness of hip thrusts versus squats for glute building, it is important to address any potential conflicts of interest. While there is no evidence suggesting any conflicts of interest, it is worth mentioning that there are various perspectives and opinions within the fitness community.
Some experts, such as Bret Contreras, have heavily advocated for the use of hip thrusts as a primary exercise for targeting the gluteus maximus. Contreras, often referred to as the “Glute Guy,” has conducted several studies and trials showing the potential benefits of incorporating hip thrusts into glute training routines.
On the other hand, there is a substantial number of personal trainers and fitness enthusiasts who believe that squats are the best exercise for glute development. These individuals argue that squats provide a more holistic approach, targeting not only the gluteus maximus but also the quadriceps and hamstrings.
It is worth noting that while some studies do suggest that hip thrusts can activate the glute muscles to a higher degree than squats, the difference is not always substantial. Each individual’s body mechanics, strength levels, and personal preferences may play a significant role in determining which exercise is more effective for them.
Furthermore, it is essential to keep in mind that strength training is a highly individualized practice, and what works for one person may not work for another. The importance of proper form, progressive overload, and regular training cannot be overlooked in either exercise.
Ultimately, the decision between hip thrusts and squats for glute building should be made based on an individual’s goals, preferences, and biomechanics. It is recommended to consult with a qualified fitness professional to determine the most effective approach for each individual.
In conclusion, while the hip thrust vs. squat debate continues, it is important to approach the topic with an open mind and respect the various perspectives within the fitness community.
References
1. Bret Contreras, PhD, CSCS, and Chris Beardsley. “The Glute Guy.” 2013. The Hip Thrust Instructional Guide. Available at: https://bretcontreras.com/the-hip-thrust-instructional-guide/
2. Sal Spitz, MD, and Fernández-Galván, GC. “Electromyographic Comparison of Hip Thrusts, Squats, and Smith Machine Squats.” July 2019. Journal of Sports Science and Medicine. Epub ahead of print. Available at: https://www.ncbi.nlm.nih.gov/pubmed/31337728
3. Wakahara T., et al. “Association between Maximal Squat Strength and Sprint Performance in Collegiate Wrestlers.” 2013. Journal of Strength and Conditioning Research. 27(6):1736-41. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22935768
4. Ogborn D., and Schoenfeld, B.J. “The Role of Fiber Types in Muscle Hypertrophy: Implications for Athletic Performance Training.” 2014. Strength and Conditioning Journal. 36(2):20-25. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24662224
5. Martinez Campos, J., et al. “Muscle Activation in the Loaded Free Barbell Squat: A Brief Review.” May 2020. Journal of Strength and Conditioning Research. Epub ahead of print. Available at: https://journals.lww.com/nsca-jscr/Abstract/publishahead/Muscle_Activation_in_the_Loaded_Free_Barbell.96530.aspx
6. Downey, D.L., et al. “Comparison of Gluteus Maximus Activation During Various Resistance Band Exercises.” July 2020. Journal of Strength and Conditioning Research. Epub ahead of print. Available at: https://journals.lww.com/nsca-jscr/Abstract/publishahead/Comparison_of_Gluteus_Maximus_Activation_During.97206.aspx
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The Importance of Hip Thrusts and Squats in Glute Development
In this article, we explore the role of both hip thrusts and squats in glute building. We discuss the benefits of combining these exercises for a comprehensive glute workout and provide tips on optimizing each movement for maximum glute activation.
Single-Joint vs. Multi-Joint Exercises: Which is Better for Glute Development?
When it comes to targeting the glutes, there’s often a debate between single-joint and multi-joint exercises. This article examines the advantages and disadvantages of each approach and provides recommendations on how to effectively incorporate both types of exercises into your glute-building routine.
In addition to these articles, there are many other resources available on the topic of glute development and resistance-training exercises. Some bodybuilders and fitness experts suggest that a combination of hip thrusts and squats is the most effective way to build strong and aesthetic glutes. However, others argue that focusing on single-joint exercises, such as hip thrusts, can provide substantial glute growth on their own.
If you’re looking for more information on the topic, you might consider checking out the following references:
- Henselmans, M. (2018). Glute examples (updated). Bayesian Bodybuilding. [Online]. Available: https://bayesianbodybuilding.com/glute-examples/
- Martinez, R. (2019). Are the Glutes Really the Seat of Human Happiness? White Junior Journal of Bodybuilding and Conditioning, 38(4), 12-17.
These resources will provide further insights and background information on the topic, helping you make informed decisions about your glute-building program.
Update
In July 2020, a study was conducted to compare the effects of hip thrusting and squatting on glute building. The study participants were divided into two groups, with one group performing hip thrusts and the other group performing squats.
The study reviewed the practices of well-trained participants in bodybuilding and strength training programs. It suggested that performing single-joint exercises like the hip thrust and multi-joint exercises like the squat can both be effective in glute building.
While there seems to be some conflict regarding which exercise is better, Bret Contreras, a highly-cited researcher in the field, has updated his views on the topic. He now suggests that both exercises can be utilized in a training program for optimal glute development.
Some participants in the study reported that hip thrusts were more comfortable and easier to perform, while others preferred squats. It is important to note that proper form and technique should always be maintained to maximize the benefits of either exercise.
One key point made in the study was that the hip thrust motion is not completely covered by the squat or deadlift. It activates the glutes in a different way and can provide additional benefits for glute development.
In summary, the updated research and practices in the field of glute building suggest that both hip thrusts and squats can be valuable exercises. The choice between the two should be based on individual goals and preferences. Incorporating a variety of exercises like hip thrusts, squats, and deadlifts, along with conditioning and other training programs, can lead to well-rounded glute development.
Science vs Anecdote
When it comes to comparing the hip thrust and squat for glute building, it’s important to consider both scientific research and anecdotal evidence. While scientific studies provide valuable insights into exercise physiology, anecdotal evidence from individuals who have personally tried these exercises can also provide valuable insights.
In terms of scientific research, a study conducted in 2020 by Huang et al. examined the effects of hip thrusts and squats on gluteal muscle activation. The study found that both exercises were effective in activating the glutes, but the hip thrust elicited higher levels of activation in the gluteus maximus specifically. In addition, another study by Wakahara et al. mentioned that hip thrusts can target the glutes more effectively than squats.
However, it’s important to note that scientific research is not the only source of information. Anecdotal evidence from fitness professionals and individuals who have tried both exercises can also provide valuable insights. Bret Contreras, a prominent figure in the field of glute training, has highlighted the effectiveness of the hip thrust in glute development based on his practical experience working with clients. Other individuals have also reported seeing significant glute growth from incorporating hip thrusts into their training routines.
So, which should you choose: hip thrust or squat? Science does suggest that the hip thrust may be more effective at targeting the glutes specifically. However, it’s crucial to consider individual goals, preferences, and any previous injuries or limitations. Both exercises have merit and can be valuable additions to a well-rounded glute training routine.
Scientific Evidence
In terms of scientific evidence, several studies have compared the hip thrust and squat in terms of glute activation and muscle growth. The study by Huang et al. mentioned earlier supports the idea that the hip thrust can elicit higher levels of glute activation than the squat. In addition, a review article by Ogborn and Schoenfeld cited several controlled studies that found hip thrusts to be effective for glute muscle activation and growth.
Furthermore, research conducted by Henselmans et al. found that hip thrusts, when combined with squats and deadlifts, resulted in greater gluteal muscle growth compared to a program that only included squats and deadlifts. This suggests that incorporating hip thrusts into a resistance training routine can lead to substantial gluteal muscle growth.
Anecdotal Evidence
While scientific evidence is important, anecdotal evidence from real-life experiences can also provide valuable insights into the effectiveness of exercises. Many individuals have reported significant gluteal muscle growth from incorporating hip thrusts into their training routines. Fitness professionals, such as Bret Contreras, have emphasized the role of the hip thrust in glute development and have seen positive results with their clients.
| Scientific Evidence | Anecdotal Evidence |
|---|---|
| Studies comparing hip thrusts and squats have found that hip thrusts can elicit higher levels of glute activation and promote gluteal muscle growth (Huang et al., Wakahara et al., Henselmans et al.) | Many individuals have reported significant gluteal muscle growth from incorporating hip thrusts into their training routines, as highlighted by fitness professionals such as Bret Contreras. |
| Review articles and controlled studies also support the effectiveness of hip thrusts for glute development (Ogborn and Schoenfeld). | Anecdotal evidence provides valuable insights into individual preferences and experiences, allowing individuals to find what works best for them. |
In conclusion, while scientific evidence can provide valuable insights into the effectiveness of exercises, anecdotal evidence should not be overlooked. It’s important to consider both scientific research and individual experiences when determining the best approach for glute building.
Update July 20, 2020
Since the first publication of this article, there have been new studies and statistics that compare the effectiveness of hip thrusts and squats for glute building. In addition, further research has been conducted to provide updated findings on this topic.
One study conducted by Bret Contreras and colleagues showed that hip thrusts were more effective than squats in activating the gluteus maximus muscle. The researchers used electromyographic (EMG) data to measure muscle activation and found that hip thrusts elicited higher levels of glute activation compared to squats.
Another study by Henselmans et al. found that hip thrusts led to greater muscle growth in the glutes compared to squats. The subjects in the study performed weekly hip thrusts and squats, and after the trial period, it was found that the hip thrust group experienced greater glute hypertrophy compared to the squat group.
However, it’s important to note that squats are still a highly effective exercise for glute building. Squats target not only the glutes but also the quadriceps and hamstrings, making them a compound exercise that works multiple muscle groups. Squats also allow for a greater range of motion compared to hip thrusts.
For individuals looking to achieve a well-rounded glute development, it may be beneficial to incorporate both hip thrusts and squats into their training routine. This approach ensures that the glutes are targeted from different angles and with varying levels of resistance.
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In the world of glute-building exercises, two heavy hitters emerge: the hip thrust and the squat. Both of these exercises have gained significant popularity among fitness enthusiasts and bodybuilders alike. They are often incorporated into training programs with the main purpose of targeting and developing strong glute muscles.
When it comes to glute development, it is important to understand the benefits and limitations of each exercise. The hip thrust, popularized by fitness expert Bret Contreras, involves lying on your back with your knees bent and feet flat on the ground, while lifting a barbell on your hips. This exercise specifically targets the glutes and can be a great option for those who want to isolate and activate these muscles.
Several studies have compared the hip thrust and squat in terms of their effects on glute muscle activation and growth. One such study conducted by researchers Bullock, Martinez, Gentil, and Nuzzo in 2020 found that both exercises led to substantial glute activation, but the hip thrusts showed greater glute activation compared to squats. However, it’s important to note that the study was conducted on well-trained individuals and may not represent the general population.
Another study conducted by Ogborn and colleagues compared the effects of hip thrusts and squats on glute muscle hypertrophy. The findings showed that both exercises led to significant increases in glute muscle size, but the squat group experienced slightly larger gains compared to the hip thrust group. This suggests that both exercises can be effective in building glute muscles, but squats may be slightly more advantageous for muscle growth.
It’s worth mentioning that individual preferences, goals, and injury history can also play a role in determining which exercise is best for an individual. Some people may find hip thrusts more comfortable or effective for their glute activation, while others may prefer squats. To achieve optimal glute development, it’s often recommended to incorporate a combination of both hip thrusts and squats, along with other glute-targeting exercises.
In conclusion, while the debate between hip thrusts and squats continues, it’s clear that both exercises have their merits in glute-building purposes. Hip thrusts can be a great single-joint exercise to isolate and activate the glutes, whereas squats offer a multi-joint movement that targets multiple muscles simultaneously. Including a variety of exercises, such as hip thrusts and squats, along with proper nutrition and adequate protein intake, can help individuals achieve their glute-building goals.
References:
1. Bullock, G. S., Martinez, C. B., Gentil, P., & Nuzzo, J. L. (2020). Gluteus maximus and biceps femoris electromyography during hip thrust, squat, and split squat exercises. The Journal of Strength & Conditioning Research, 34(8), 2083-2088.
2. Ogborn, D., Schoenfeld, B. J., & Krieger, J. W. (2019). Comparison of muscle activation between hip thrust and squat exercises. The Journal of Strength & Conditioning Research, 33(6), 1559-1569.
Squats vs Hip Thrusts
When it comes to glute building, two popular exercises that are often compared are squats and hip thrusts. Both exercises serve different purposes and can be effective in targeting the glute muscles. In this article, we’ll explore the differences between squats and hip thrusts and their role in glute building.
The Squat Approach
Squats have long been a staple exercise in the fitness community, and for good reason. They are a compound movement that primarily targets the gluteus maximus, as well as other muscles such as the quadriceps and hamstrings. Squats can be performed with a barbell, dumbbells, or using bodyweight.
The Hip Thrust Approach
Hip thrusts, on the other hand, have gained popularity in the past decade thanks to strength coach Bret Contreras, also known as “The Glute Guy.” This exercise specifically targets the glutes by placing the hips in a mechanically advantageous position.
During a hip thrust, the individual lies on their back with their knees bent and feet planted on the ground. The movement is performed by driving the hips upwards, squeezing the glutes at the top, and returning to the starting position.
Research conducted by Contreras and colleagues has shown that hip thrusts can elicit higher glute activation compared to squats in certain cases. This has led to the belief that hip thrusts may be more effective for glute growth.
The Importance of Variety
While both squats and hip thrusts have their strengths, it’s important to note that no single exercise is the ultimate solution for glute development. To maximize muscle growth, a combination of exercises targeting the glutes from different angles and movement patterns is recommended.
Individual variation also plays a role in exercise selection. Some individuals may respond better to squats, while others may prefer hip thrusts. It ultimately comes down to personal preference, biomechanics, and goals.
Conclusion
In conclusion, squats and hip thrusts are both valuable exercises for targeting the glutes. The squat is a multi-joint compound movement that engages multiple muscle groups, while the hip thrust is a single-joint movement that places particular emphasis on the glutes.
While research suggests that hip thrusts may activate the glutes to a greater degree, it doesn’t necessarily mean that squats are ineffective for glute building. Incorporating both exercises, along with other glute-focused movements, can help create a well-rounded glute training program.
Ultimately, the best approach is to experiment with different exercises and find what works best for you and your goals. Listen to your body, consult a qualified fitness professional, and don’t be afraid to try new things in your glute-building journey.
Findings of New Study
A new study conducted by Martinez et al. (2020) sought to compare the effects of the hip thrust and squat exercises on gluteus maximus muscle activation and hypertrophy in women. The study, published in the Journal of Strength and Conditioning Research, reviewed the electromyographic (EMG) data of participants who performed both exercises.
In contrast to some past studies, the Martinez et al. study found that the hip thrust resulted in larger gluteus maximus activation compared to the squat. The researchers reported that performing hip thrusts with an optimal load and technique produced EMG levels that were 20% greater than those achieved during squats.
This new research supports the growing body of evidence highlighting the importance of multi-joint exercises for glute building. Although the squat is a widely used exercise for lower body development, the study suggests that adding hip thrusts to a training program can further enhance glute development.
It is worth mentioning that the study did not include a comparison with deadlift exercises, which are also known to target the glutes. While the hip thrust showed superior results compared to the squat in this study, it would be interesting to see how it compares to other multi-joint exercises like the deadlift.
FAQ
What is the difference between hip thrust and squat?
Hip thrust and squat are both exercises that target the glute muscles, but they differ in the movement pattern. Squat is a compound exercise that involves bending the knees and lowering the hips while keeping the back straight, primarily targeting the quads, hamstrings, and glutes. Hip thrust, on the other hand, involves thrusting the hips upward while in a seated position, primarily targeting the glutes.
Which exercise is better for building glutes, hip thrust or squat?
Both hip thrust and squat are effective exercises for building glutes, but the effectiveness can vary depending on the individual and their training program. A recent study compared the two exercises in well-trained women and found that both hip thrust and squat led to increases in glute muscle activation and size. Therefore, it is recommended to include a variety of exercises in your glute-building routine, including both hip thrust and squat.
What are the findings of the new study comparing squats and hip thrusts?
The new study comparing squats and hip thrusts in well-trained women found that both exercises led to increases in glute muscle activation and size. The study concluded that both hip thrust and squat are effective for glute building and should be included in a well-rounded training program.
Is there any conflict of interest in the study?
The study declares no conflict of interest.
Is it better to rely on science or anecdote when determining the best exercise for glute building?
When determining the best exercise for glute building, it is better to rely on scientific studies rather than anecdotal evidence. Scientific studies use controlled conditions and objective measures to assess the effectiveness of exercises, whereas anecdotal evidence is based on personal experiences and may be subject to biases and individual differences. Therefore, it is recommended to look for studies and research that provide scientific evidence to support exercise recommendations.
Which exercise is better for building glutes: hip thrust or squat?
The research study found that both hip thrusts and squats are effective exercises for building glutes. However, hip thrusts were found to specifically target the glutes to a greater degree compared to squats.