Mixed
The barbell hip thrust elicits significantly greater electromyographic (EMG) activity in the gluteus maximus and biceps femoris compared to the back squat when performed at estimated 10-repetition maximum loads.
If your goal is to maximize glute and hamstring growth, include barbell hip thrusts in your routine. They activate these muscles significantly more than back squats do when using similar relative loads. You do not need to replace squats entirely, as both exercises activate the quadriceps similarly, but adding hip thrusts provides superior stimulus for the posterior chain.
The barbell hip thrust elicited significantly greater mean (69.5% vs 29.4%) and peak (172% vs 84.9%) upper gluteus maximus, mean (86.8% vs 45.4%) and peak (216% vs 130%) lower gluteus maximus, and mean (40.8% vs 14.9%) and peak (86.9% vs 37.5%) biceps femoris EMG activity than the back squat.
Why this rating
Randomized crossover design with trained subjects, but small sample size (n=13) and acute measurement only.
Source
A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises
Bret Contreras et al. · Journal of Applied Biomechanics · 2015
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