Hip thrust vs. squat for glutes
Both can support glute growth. Hip thrusts emphasize loaded hip extension near lockout, while squats train the hips and knees through a different range. Many programs benefit from using both.
| Factor | Hip thrust | Squat |
|---|---|---|
| Pattern | Horizontal hip extension | Squat with combined hip and knee extension |
| Other demand | Usually less quadriceps demand | Substantial quadriceps contribution |
| Setup | Bench or machine plus load | Rack, load, and appropriate squat setup |
| Best fit | Glute-focused hip extension | Whole lower-body strength |
How to decide
Choose the option you can perform consistently with an appropriate range, stable technique, and measurable progression. Exercise selection is only one part of results; total training, recovery, and adherence matter more than finding a supposed winner.
Sources
- The impact of resistance training on gluteus maximus hypertrophy — Frontiers in Physiology / PubMed (accessed August 2026)
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults — American College of Sports Medicine / PubMed (accessed August 2026)