Squat Versus Hip Thrust Science and Why You Should Do Both

[@chrissilman8495]

It's so nice to listen to smart, nuanced, fact-based arguments instead of the Insta-bros and their kindergarten absolutes. Let's learn and grow without the ego of needing to be "right". Thanks, Bret!

[@elizabethjean2709]

i cannot believe i've been "following" him for a decade or more but "they" can. 🤣

[@francescafrancesca9872]

So true!!!

[@nitashagill9343]

As a scientist, I really love the way you explained things and didn't sensationalize the results. I'm really looking forward to the future studies and learning more :)

[@ProgressWithChristina]

I had the best glute growth when I stopped squatting and did hip thrusts instead. Tyyyyyy

[@erikacook7323]

I've always been in the "do both" camp. A big advantage is that you can load hip thrusts SO heavy, but as a powerlifter I obviously squat. It's cool to see the hip thrust transfers to the deadlift too.

[@mikesmith379]

Would you recommend going real heavy on thrusts first so you are somewhat fatigued before squats?

[@erikacook7323]

@mikesmith379 No, I'd do squats first and finish with hip thrusts. My leg day today, for example, was squat/deadlift/hip thrust. I find that my hip thrust doesn't suffer from being pre-fatigued by other lifts but my squat/deadlift absolutely will if I hip thrust first. After thrusts I'm DONE except for maybe RDLs or something if I haven't done squat/deadlift already. That's partly because they make my blood pressure tank like nothing else though so I'm incredibly shaky and nauseous afterwards; it might be different for someone else.

[@paavoilves5416]

@@mikesmith379 Squats are way more technical than hip thrusts so I'd recommend doing them first.

[@PaulRevelia]

your passion for data regarding muscle building is what makes you an expert! Such an awesome explanation!

[@irdriel7760]

Like probably a lot of people watching these videos, I don't really care about "squats vs. thrusts" because it's easy enough to do both of them. That said, as someone who cares about science/data, and also about having a big butt, Bret is an invaluable resource. I'm glad scientists are learning more about what exactly is going on when we work out. There is no one else I trust more than Bret on these issues. What I mostly want to know is, "is this workout working at all??" Not that I doubt it, but because it's hard to keep motivated.

[@yannababi]

Wow love the dedication to science and bringing factual, impartial evidence! Thanks for bringing these insights to the community! ❤

[@kenkamin-ho3le]

Thanks Bret for conducting the study. It was interesting to see that both squats and hip thrusts work the glutes equally, with squats working the legs a little more. But for anyone with knee issues it is good to know that you can work the glutes equally well with hip thrusts and not put strenuous demand on the knees that squats require.

[@ProfessorNurseRae]

Thank you Bret for funding the study and for sharing results.

[@Tubymay]

So in conclusion, my takeaway is that the main difference is determining wether or not one wants the glutes to grow along with significant quad gains. If you do, which I don’t, then do squats. They both work the glutes the same, for the most part, but hip thrust are “easier” to do which I find hard to believe because they kill me and I don’t use weights. For hip trust, I do a 4 minute video from Adrian Bryant here on KZbin. He basically makes you hold and squeeze 5 seconds each time at the top for about 11 reps and then does 10 reps w single leg thrust. Then start over and do the other leg. It’s so hard, my glutes must be weak, but it does give you a rounded bottom. I started incorporating the hip abductor machine and cable workouts.

[@dianacoulson4724]

Hi!!! Due to illness I lost 21kg in Just 9 weeks and now have to rebuild my body... My first area is my bum, You seem to have had some success, do you think it's possible to regain what I had before, nothing flash but a healthy round bum...?

[@didarrashid1580]

10/10 Study 10/10 Explanation

[@sonnyecho9195]

Like the thing that popped out I grabbed onto that I can work the hip thrust 5 x a week and not have problems with soreness vs squats never knew that and I feel empowered by that info and yes do both

[@jgamez5023]

I wonder how RDLs would fare against Hip Thrusts for glute development?

[@Bunny11344]

I love Rdls

[@SejeSteen]

It's for hamstrings lawl

[@raquel5401]

glutes are a major player in RDL's, it's a hinge movement@@SejeSteen

[@dr.m6152]

Rdl really grew my butt

[@bonniehallraw]

I just love how humble you are! It keeps you open to continue your study! I’m very grateful to the knowledge you share!!!

[@beautifulgirl219]

THANKS Bret for helping finance the study and providing a detailed discussion of this study. Keep up the great work and your passion for the science of training. Cheers!

[@jeffadams5413]

I first saw Bret with Sal and the boys on Mind Pump. Bret you are so intellectual and intelligent about weight lifting but you explain things in a way we all can understand. You have me as a new subscriber!

[@FlyMoloGaming]

Damn Brett kept it real. Mad respect

[@Lauracita1980]

Really appreciate this study and how you consistently pursue more and more data... also great job of explaining.👏 I am definitely in the "do both" camp. Variety is part of what makes working out fun and enjoyable!!

[@BEARTHEWEIGHT920]

Love this! I squat and hip thrust! I think variety is key to growth as well as progressive overload. Great to see numbers on the results of the study! Have a nice day Bret!

[@stephj3442]

Thanks Bret! I’ve really enjoyed your channel and how helpful it is. These studies you’re doing now are going to be even more useful and interesting. Appreciate your hard work!!

[@ZeBiii]

Love doing both! Barbell squats I couldn't enjoy because of back problems & missing mobility. But on Hacksquat or smith machine I have fun again. It really adds a lot of new simulus to my lower body & comined with hip thrust it's chef kiss! :D

[@joanna_don]

I can’t get enough of your videos because I learn proper form and just like what you said, trying variations of the hip thrust and squats that work best for my body because I definitely push myself especially because of my hip dysplasia. Thank you🙏🏾

[@fannoulasantourtzoglou3892]

I always do both and am happy with results

[@Strongbyshawnfitness]

Thanks Bret! There’s always so much controversy on social media. You always bring the facts. Thanks for funding this and sharing. 💪🏼

[@magickmagazine7675]

Good on you for funding this !!!!!!

[@alane3983]

Great info. Love hip thrusts. Love squats too but can’t do them due to back issues. I can do single legs exercises and leg press and dead lift. So those will have to do. Good to know the hip thrusts are useful. They certainly feel like it.

[@Robert-ep7ps]

Gracias señor Brett por sus enseñansas.

[@wilmerfajardo2653]

Les son los ejercicios q recomienda bret

[@Champagne4loulou]

Watching this right before a leg day. I love hearing about the science behind exercise to maximise growth and strength. Thank you for funding the study and taking the time to share the results in a clear and knowledgeable way 🧡🍑

[@robertadams5437]

Interesting video. I have just recently started a program of tri-set pre-exhaust for legs of hip thrust, leg extension, and squats

[@rachelh888]

Thank you for all of your studies & videos Bret!

[@andreafarinacci1469]

I LOVE all this science!! Thanks for all you do to educate us Bret- you keep me highly motivated!

[@stevegaspar]

Though the study population was small the results are very interesting. Thanks for sharing

[@robertadams5437]

How about a glute pre-exhaust of hip thrusts suoersetted with moderate rep bent-leg deadlift and a quad pre-exhaust of leg extension supersetted with leg press?

[@susieslin]

Thank you for the data!

[@vickyrios7067]

Phenomenal video. Thank you so much for spending your time and money to conduct new research that everyone wanted, but especially us women. I can only hope more scientists follow your expansions in the future.

[@udonloews1301]

This is fantastic report. Thank you so much🙏👍🙏

[@Aducane]

Very refreshing to hear a fitness professional dig deep and help pay for a study and then accept the results without ego or preconceived ideas.

[@TimKirkpatrick79]

Great explanation of these two movements & their comparisons. I need to do both more often. Appreciate all your work Bret you’re making a big difference in the strength & bodybuilding industries. 👏🏻👊🏻💪🏻🤙🏻

[@doroshinpwr4359]

Bret, thank you so much! You're doing a great job!

[@silcalderale]

Thank you for a great science & study-based explanation!! ...specially with so much BS going around over social media.

[@cindyhouston6789]

Thank you so much for this information! It's so helpful to me.

[@ADHDlanguages]

Just wanted to say I added hip thrusts yesterday at the end of my squat workout (just with the bar), and my glutes are actually sore today for the first time. I'll never stop squatting, but those hip thrusts are awesome for real.

[@MeliQ823]

Thanks Bret! Helpful as usual!

[@lmc4964]

I started doing the Hip Thrust in the Smith machine, best setup for me so far, I went off the BB machine as it was uncomfortable when it gets heavy as you kinf of have to hoof it up with one leg, and the free bar just found kind of messy to setup. Hoping for good things!

[@ezes9169]

Clear results, thanks

[@calipag4626]

thank you for putting this out.

[@annettebroomfield1767]

Great info. I find hip thrusts so hard to set up and really dont like doing them. I prefer squats.

[@valeriechriste]

Now we need a volume-equated study on squat only vs hip thrust only vs squat + hip thrust!

[@elizabethsims-plank9158]

Love the details. Thank you for sharing and I look forward to more!

[@kyanabeckles4178]

I always love a good research study! I'd be interested to see the impact of nutrition as a variable

[@deborahbaca1345]

Thank you for investing in this study. 💪

[@marieclark9925]

Thank you for sharing! You’re amazing Brett

[@good2greatness]

Great job Brett

[@Onechance2345]

Bret, I appreciate your study. I suppose you picked that age category because they show the fastest growth, but I’m sixty, I want to have strong legs and glutes. My age demographic is huge, can you educate older people that are beginners? Keep on rockin’ Bret!! 😊

[@katiewagner8787]

I hope one day that study can be conducted on the effect of doing both squats and hip thrusts and whether they have synergistic effects. Nonetheless, this was amazing information! 👏

[@gabykahn4602]

I Love these videos, thank you for sharing, I love squats and deadlifts and hip thrusts all day ❤

[@SkylarDosSantos]

Loved the honesty 🥰!

[@masiraadmiraal777]

Great 😊. Nice results....

[@adventure-007]

We need more men like Bret in this fitness world!

[@rachelkonefes]

Great video Bret and such an accomplishment on this study. Can someone point me in the right direction of other videos that focus on what Bret mentioned about needing abduction exercises for the top or “shelf” glute growth?

[@Tgwinnett66]

This is super interesting I really enjoyed learning about this study. I like incorporating all 3 into my routine because I get the benefit of targeting a variety of muscle groups but targeting the glutes the most times

[@humbertovaldivieso5171]

this is awesome and rare. Very engineering like. I wonder if it was a low bar, feet against the rack beams , vertical shin squats or more olympic like squats.

[@Ovidiu_89]

Based on my personal experience i say if you want fast and obvious glute gains you should do hip thrusts ,i saw this when i started dieting for my first mens physique show that my glutes are starting to disappear deeper i got into prep even tho i was doing lunges once a week and squats once a week so i decided to integrate in my program hip-thrust because i want to have a complete physique . So i did 3 sets/week of hip-thrust with the barbell or machine ,each set was taken to failure and in 6 months to a year my glutes were balancing my physique again. Women like man with well build glutes as we man like women with well build glutes 💪 that is what i noticed Thank you sir for sharing so much valuable information i learned a lot from you and continue to learn🙏

[@fitnesswithemely]

thank you for this!!

[@BlackBat808]

Fantastic work Brett, thank you for sharing this

[@mec_nyc]

I appreciate that you put your money where you're mouth is. Looking forward to hearing about the next study.

[@susanoliveros8419]

Sería maravilloso que un alma noble subtitulara este valioso video ❤

[@matthewschenker3170]

Thanks for this video. I always appreciate your science-based approach. As a personal trainer, I often carry your points into my work with clients. In my own training, I employ a combination of leg / glute exercises across routines. That gives rest from certain exercises, while still activating the muscles in question. That way, across each month-long period, I get the benefits of squats, hip thrusts, Bulgarian split squats, and reverse lunges, without loading all of them on single workouts. Curious what you think about cable glute pull-throughs.

[@Funkbrother213]

Nice job BC.

[@AnonZero0]

*This was helpful--thank you.* *Smiles*

[@JG-nw3qr]

Hei Bret, can You make a video about NAD+ and it's influence on the muscle strength?

[@wildthang9355]

You’re a bit of a hero ❤

[@navaulakh_]

This was amazing. Hats off to you for actually doing the study👏 It was only ever hip thrusts for me but I guess I’ll also be incorporating squats now😅

[@desgugz7625]

Keep up the good work at keeping us informed 👍

[@rikyjacho9653]

very very interesting. tnx!!!!

[@kevindittler6524]

Thank You for all the hard work. I have been trying to keep my pulls strong while I am rehabbing my knee. I’ve tried to do several of the Gluth exercises but end up with severe hamstring cramps. I imagine it is due to the foot angle and contraction of the hamstrings pulling the heels for extension. Can you elaborate a little more on that and is there a better position. I am very interested in trying/buying your new machine for the strategic development of the glutes and legs without heavy impact on the knees

[@manuelhel92]

I would say in the debate squat/hip thrust it's important to note that some people may be more quad dominant, other glutes other adductors depending on their personal biomechanics. I dont know if we can can find the data per person and not on average, i would be curious to see if the hip thrust did grow the glutes for everyone, and did the squat too ? Also it's hard to conclude because beginners tends to grow with whatever.

[@bretcontreras1]

The individual plots are included in the study, see here on page 12 and 13

[@symdatta4048]

Divine timing 😂🎉❤

[@aieahi1]

If you do this test or similar again, it would be interesting to see how the lunge performs. It’s what Mike Israetel (Renaissance Periodization) uses frequently. (I think partly due to the hip thrust being a PIA to set up). Also, think a single leg hip thrust should be included. A video on YT a guy says the single leg hip thrust is a good way to strengthen the glute medius. Which makes sense because it’s one function is to stabilize the pelvis when on 1 leg.

[@eduardoaugustosilvestre724]

my girlfriend is tall she has problems with deep squats but she can do step up on smith machine very well

[@vickiturner6979]

I really struggle with hip thrusts. I'm just wondering what people think the result would be with bridges vs hip thrusts?

[@altruisticscoundrel]

If the backrest of the hip thruster frame can hinge away and create more arch, as in making a steeper bridge, is that tighter gluteal contraction?

[@julierogers960]

Very interesting!

[@linseyk5728]

I must say... Weighted squats are way easier to perform in my house than weighted hip thrusts.. I don't have a lot of equipment... So this is good news for me.

[@hamm0155]

Awesome

[@samuele.marcora]

Well done Bret. Science over BS.

[@buckaroobonsi555]

So my knee's are really bad would hip thrust be a good sub for squats since I currently stoped squating? Thanks! I am only 50 but have less than ideal cartilage in my knee's. I want to put off artifical knee's as long as I can. Currently I am doing leg ext., leg curls, stiff legged deadlift and a few body weight squats.

[@mariamorenavicente]

Hi Bret! Can you do a video on petite woman training? I’ve been weight training to improve my metabolism but since my legs are short I’m not having the desired look I was striving for. Maybe you can help us

[@vladcraioveanu233]

I would be curios with unilateral work vs bilateral movements, lower body compared to upper body? I suspect legs respond and are worked better with unilateral work, as they use to work in most real life movements.

[@Blackdog1811]

As opposed to upper body that you always use bilaterally....

[@vladcraioveanu233]

@@Blackdog1811 not always but more frequently under heavy loads.

[@bodaciouschad]

Brain and brawn, kudos!

[@manelmanel6403]

great video , thank you. what about the rest of us who are not interested in growing glutes and just want toning ? I do these exercises and I really don't want my glutes to grow i just want to tone my genetic heritage ?

[@gayathri30632]

For some reason I get pain at my hip bone (Ilium) at both sides while doing hip thrusts even with sponge protection. Where exactly should we keep the rod?

[@DeusNosSalvet]

hold the bar in the space between your ASIS and pubic bone, lock out your arms to hold it in the correct position and invest in a better barbell pad. cheers

[@vladcraioveanu233]

I use a blankets, best pad ever.

[@Bunny11344]

It’ll go away eventually maybe you’re not used to it yet

[@gayathri30632]

Thanks everyone- yea I just started doing these. Even added a small cushion pillow beneth all that, maybe unique bone structure but its getting better.

[@AT-mu6ov]

As a beginner, increasing weight on the squat is much scarier. I would bet that in intermediate and advanced lifters, the squat would produce more hypertrophy

[@vitorpowerlife]

Great👍🏻

[@razhosh2492]

I need to know if I can do the butt program in the morning before breakfast or does it always have to be after a meal in order to build up the muscles?

[@user-uv4mm1qm6e]

Reverse Hyper OR Hip Thrust - which one is good

[@lululolo246]

Squat and hip thrust in the same lower leg session?

[@EllaMykhailova]

What if I can't do squats however I am trying to? 😢 I can only progress to the working weight equal to my bodyweight and not a pound more

[@erikacook7323]

Squats can be rough to get the hang of. In my first meet I didn't even squat because of how painful my hips and back were. I suggest recording your form from multiple angles and then -- SquatU Calgary Barbell Athlean-X And DITCH YOUR SHOES. Either lift barefoot or make sure your shoe has a wide toe box -- not wide width but specifically a wide toe box. This one thing made me go from debilitating pain after conventionally deadlifiting and fighting for squat depth to hitting depth easily and being able to switch deadlift stances whenever I want.

[@vladcraioveanu233]

Squat is a man made game. My opinion... Try sandbag front squats, piramid deadlifts and most of all one leg squats, all versions... Much more fun, less strain on joints.

[@theresamcdonald-smith5046]

I know! I can load hip thrusts way heavier than squats..

[@erikacook7323]

@theresamcdonald-smith5046 You'll always be able to load hip thrusts heavier than squats. Squats rely not just on glutes but on the coordination of your entire body plus core strength (and of course all your leg muscles which are smaller than the glutes). This study proves you can squat OR hip thrust for good glute gains but the squat is limited by weight more than the hip thrust and the hip thrust is easier to learn. It really depends what your goals are.

[@EllaMykhailova]

@@erikacook7323 thank you for your tips. I'm already following those guys, they are great. My issue is more physiological and comes from a childhood dicease. I have multiple muscle imbalances and struggle to keep balance while doing exercises

[@Staci.Gonzalez]

if you have big quads it doesn’t matter how big your glutes are it just makes them look smaller proportionally… I’ll continue hip thrusting

[@michaelderenne9838]

Id be happy to throw in hip thrust as an accessory but squatting is just way more fun. It hurts so good.