Hip Thrusts vs Back Squats: Which is Better for Glutes?

March 28, 2025

When it comes to building strong, well-developed glutes, two exercises often dominate the conversation: the hip thrust and the back squat. While both are staples in lower body training, they each have unique benefits.

You and your glutes probably don’t want to wade through all the debates in the scientific literature or all the opinions on social media, but you do want to know which exercise to prioritise.

So, which one is it? The answer depends on your goals, but the best approach is likely a combination of both. Let’s break it down.

Muscle Activation: Hip Thrusts vs Back Squats

Both of these exercises will hit your glutes, but they do this differently:

  • Hip Thrusts: The barbell hip thrust is designed to maximise glute activation. Research indicates that it elicits greater engagement of both the upper and lower gluteus maximus compared to the back squat. This makes hip thrusts an excellent choice for isolating and strengthening the glutes.
  • Back Squats: Squats engage multiple muscle groups, including the quadriceps, hamstrings, and glutes. While the glutes are involved in the movement, they share the workload with other lower body muscles. This makes squats a more well-rounded lower body exercise but slightly less glute-specific.

Range of Motion and Movement Pattern

  • Back Squats involve both knee and hip flexion, offering a greater range of motion and functional strength benefits. Squats mimic real-life movements like sitting and standing, making them an essential part of any training routine.
  • Hip Thrusts focus more on hip extension, directly targeting the glutes without as much quad involvement. This makes them particularly effective for glute hypertrophy (muscle growth).

Machine vs Free Weight Hip Thrusts

If you're a beginner, using a "Glute Thrust Machine" can be a great way to learn the movement safely. However, free weight barbell hip thrusts are generally more beneficial for overall strength and muscle activation once you’re comfortable with the technique.

If you need help getting started - chat to one of our ChasingBetter PTs!

Which One is Best for Glute Growth?

If your primary goal is to grow your glutes, hip thrusts are the superior exercise in terms of muscle activation. However, squats should not be ignored. Incorporating both movements into your routine will provide a balanced approach, strengthening your glutes through different ranges of motion and movement patterns.

Also be aware that utilising a range of exercises, such as kickbacks and abduction machines, can help target the glute medius (the top of the glutes), which is essential for maximum glute gains.

How to Perform a Hip Thrust

  1. Sit on the ground with your upper back against a bench and a barbell over your hips.
  2. Plant your feet flat on the floor, keeping them in line with your hips.
  3. Drive through your heels, lifting your hips until your body forms a straight line from your shoulders to your knees.
  4. Squeeze your glutes at the top and hold for a second.
  5. Lower your hips back down under control.

Common Mistakes to Avoid:

  • Overarching your lower back
  • Not fully extending at the top
  • Placing feet too far forward or too close

How to Perform a Back Squat

  1. Set up a barbell on a squat rack at chest height.
  2. Position the barbell across your upper back and grip it slightly wider than shoulder-width.
  3. Unrack the bar, take a step back, and stand with feet shoulder-width apart.
  4. Engage your core and begin the descent by pushing your hips back and bending your knees.
  5. Lower until your thighs are at least parallel to the ground.
  6. Drive through your heels to stand back up, fully extending your hips at the top.

Common Mistakes to Avoid:

  • Letting your knees cave in
  • Leaning too far forward
  • Not reaching proper depth

Conclusion: Use Both for Maximum Gains

Rather than choosing between the two, the best strategy is to incorporate both hip thrusts and back squats into your training routine. Hip thrusts will maximise glute activation and growth, while squats will contribute to overall lower body strength and functional movement.

For the best results, aim to include variations of both exercises, such as Bulgarian split squats, goblet squats, single-leg hip thrusts, and glute bridges. Complementing your strength training with proper nutrition will also play a crucial role in muscle growth and recovery. By training the glutes from all angles and under different loads, you’ll develop stronger, more powerful glutes.

Time to Put in the Work!

That's the theory - now it's time for action! Incorporate these movements into your workout routine at ChasingBetter247 and watch your glutes grow.

By Jason Pelling

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