Quick Facts

• Recent systematic review found similar glute muscle growth between hip thrust and squat groups
• Hip thrusts show greater muscle activation but experts say sensation does not equal superior hypertrophy
• Training volume of 5-10 sets per week matters more than exercise selection for glute development

Hip thrusts may not deserve their reputation as the ultimate glute builder. New research published in March 2025 shows squats produce similar muscle growth despite hip thrusts generating higher muscle activation.

A landmark study examining gluteus maximus hypertrophy found muscle cross-sectional area growth was similar across both hip thrust and squat groups. This challenges the widespread belief that hip thrusts are superior for building glutes.

Bret Contreras, who popularized hip thrusts in 2006, admitted surprise at the findings. “I thought hip thrusts were going to slaughter squats,” Contreras said. “Most of the people in the industry thought squats were going to slaughter hip thrusts and they tied.”

The Journal of Strength and Conditioning Research confirmed hip thrusts produce greater gluteus maximus activation than squats and deadlifts. But fitness experts warn that high muscle activation does not automatically translate to superior muscle growth.

“Sensation does not equal stimulus, and high EMG does not automatically translate to superior hypertrophy,” critics note.

The key issue lies in muscle mechanics. Hip thrusts primarily load glutes at short muscle lengths, with peak tension occurring near lockout when glutes are already contracted. Research consistently shows exercises that work muscles at longer lengths produce greater hypertrophy.

Training volume matters more than exercise choice. Studies show 5-10 sets per week of glute exercises optimize muscle growth, with four sets being the minimum effective dose.

One study found hip thrust training improved hip thrust strength by 35 percent and squat strength by 31 percent, making hip thrusts an effective squat accessory exercise.

Experts now recommend using hip thrusts as secondary exercises after primary compound movements. The most effective approach combines exercises that work glutes at both long and short muscle lengths.

“Hip thrusts are best used as a secondary or accessory exercise,” fitness professionals suggest. “They are particularly useful after primary lifts that already tax the glutes at long lengths.”

Hip thrusts remain valuable for athletic performance, especially in sports requiring horizontal force production. But they should complement, not replace, deep compound movements like squats and deadlifts for optimal glute development.

Read more: Are Hip Thrusts Overrated? The Truth About This Glute-Building Staple