In the ever-evolving world of fitness, the debate over the best exercises for glute hypertrophy continues to spark interest among trainers, athletes, and fitness enthusiasts. A 2023 study published in Frontiers in Physiology (PMC10349977) examines this question by comparing the effectiveness of squats and hip thrusts for glute growth in untrained individuals. Combining practical insights from training experience, this blog examines how these exercises align and how to optimize glute training for your 2025 goals.
What the Study Says
The study investigated whether squats or hip thrusts are superior for glute hypertrophy in beginners. Contrary to the popular belief that hip thrusts reign supreme for glute development, the findings revealed that both exercises are equally practical for glute growth in untrained individuals. This challenges the assumption that hip thrusts, often praised for their targeted glute activation, would outperform squats.
Key findings include:
- There Was No Significant Difference in Hypertrophy: Both squats and hip thrusts led to similar glute hypertrophy, with no notable advantage for either.
- Regional Hypertrophy: The study debunked the idea that hip thrusts preferentially target the upper glutes while squats target the lower glutes. Both exercises showed comparable growth across the gluteus maximus.
- Muscle Activation and EMG: Interestingly, greater muscle activation (e.g., “feeling the glutes” more during hip thrusts) did not correlate with greater hypertrophy, suggesting that the “mind-muscle connection” may not always predict muscle growth.
Practical Insights from Training Experience
While the study provides valuable data, real-world training experience adds nuance to the debate over squats versus hip thrusts. Here’s how these findings align with observations from working with clients, particularly female clients focused on glute development:
Hip Thrusts: Less Taxing, Higher Frequency
In practice, hip thrusts are often less taxing on the body than squats or deadlifts, allowing for higher training frequency (e.g., 2-3 times per week). This can be a game-changer for clients aiming to maximize glute growth without overloading other muscle groups, such as the quads. Many female clients report better glute development with hip thrusts than with squats, which can sometimes lead to disproportionate quadriceps growth.
Tailoring to Client Feedback
Client feedback is critical in program design. For example, some clients feel their glutes working more during hip thrusts, which aligns with the exercise’s reputation for strong glute activation. However, the study’s finding that muscle activation doesn’t directly predict hypertrophy suggests trainers should focus on progressive overload and proper form rather than solely relying on the “glute burn.”
Injury Considerations
The study and my practical experience agree on safety: all exercises are safe when volume is managed and form is correct. However, squats, deadlifts, and bench presses carry a higher injury risk if performed incorrectly, especially compared to single-joint or machine-based movements, such as hip thrusts.
Avoiding Quad Overdevelopment
I often prefer hip thrusts, prioritizing glute aesthetics without overdeveloping the quads. While effective for overall lower-body strength, squats can lead to significant quad growth, which may not align with every client’s goals. A balanced program incorporating hip thrusts, squats, and abduction exercises (e.g., clamshells, side-lying leg raises) enables targeted glute training while maintaining balanced quad development.
A Balanced, Individualized Approach
The study and practical experience emphasize the importance of an individualized approach to glute training. Here’s how to blend the science and art of training for optimal results:
- Combine Squats and Hip Thrusts: Since both exercises are equally effective for glute hypertrophy in beginners, there’s no need to choose one. I use squats for compound strength and hip thrusts for targeted glute work, adjusting volume and frequency based on recovery and goals.
- Prioritize Progressive Overload: Regardless of the exercise, progressively increasing weight, repetitions, or sets over time is crucial for driving muscle growth.
- Listen to Client Preferences: Some clients love the feel of hip thrusts, while others thrive on the challenge of squats. I tailor programs to keep clients motivated and consistent.
- Incorporate Variety: I add abduction exercises or other glute-focused movements to target the gluteus medius and minimus, ensuring well-rounded development.
- Focus on Form: Proper technique is non-negotiable for maximizing results and minimizing injury risk, especially with compound lifts like squats.
Looking Ahead: Advancing Glute Training in 2025
The debate over squats vs. hip thrusts highlights the value of combining scientific research with real-world application. While the 2023 study shows that both exercises are equally effective for glute hypertrophy in beginners, practical experience underscores the importance of tailoring programs to individual needs, goals, and preferences. By blending hip thrusts, squats, and complementary exercises, I create programs that optimize glute growth, enhance safety, and keep training enjoyable.
As we move into 2025, the fitness community remains committed to advancing knowledge through studies like this and hands-on experience. Whether you’re a beginner or a seasoned lifter, the key to achieving success in glute training lies in balance, consistency, and a willingness to adapt. So, grab a barbell, set up for a hip thrust or squat, and start building those glutes—your way.
Source: Barbalho, M., et al. (2023). Squats versus hip thrusts for gluteus maximus hypertrophy in untrained individuals: A randomized controlled trial. Frontiers in Physiology.
