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