Hated by many, loved by others. But there is one thing that is undeniable (as far as we know): not only does it work, but it can rival the Squat in the race for the title of Official Glute Maximus Builder.
Science Before Beach Resort Gossip
A recent study decided to put this epic battle to the test: Hip Thrust vs Squat – the showdown no one knew they needed. The verdict? Both exercises are equally effective for gluteus maximus hypertrophy. And before you start wondering if you can replace your entire leg workout with “push barbells with your hips”, hold on! We’re not here to write off the squat – but rather to acknowledge that the Hip Thrust has its place in training royalty.
In this particular study, untrained women participated in a supervised 10-week program. The result? Increased muscle thickness. Oh, and for the skeptics: The results were measured with ultrasound, not Instagram angles.
The Debate: Golden Glutes or Gym Marketing?
Let’s get one thing straight: Hip Thrusts aren’t magic, but they’re also not the miracle supplement that TikTok promises you. Adding this move to your workout is a solid way to build muscle in your glutes (peach emoji vibes), but it won’t get you very far on its own.
The Moral of the Story
If you’re thinking that you only need to do hip thrusts for the rest of your life, let me dispel that illusion. The truth is simple: a complete workout is like a good dinner – it needs variety to be truly delicious. So, yes, do your hip thrusts with pride, but remember that the classics, like the squat, are still the kings and queens of bodybuilding.
Rita Gomes - Personal Trainer BMS
Frontiers in Physiology (2023)
Plotkin, DL, Rodas, MA, Vigotsky, AD, McIntosh, MC, Breeze, E., et al. (2023). Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Frontiers in Physiology. doi: 10.3389/fphys.2023.1279170.
International Journal of Strength and Conditioning (2024)
Kassiano, W., Kunevaliki, G., Costa, B., Nunes, JP, Castro-E-Souza, P., Tricoli, A., Ribeiro, AS, & Cyrino, ES (2024). Addition of the Barbell Hip Thrust Elicits Greater Increases in Gluteus Maximus Muscle Thickness in Untrained Young Women. International Journal of Strength and Conditioning. doi: 10.15614/strength.2024.041.