Mixed
Set-volume equated hip thrust and back squat training produce similar gluteus maximus hypertrophy, despite hip thrusts eliciting greater acute muscle activation (sEMG).
If your goal is glute growth, you don't need to choose between squats and hip thrusts based on 'activation.' Both exercises produce similar glute growth when you perform the same number of sets and reps to failure. Squats may be better for overall leg development (quads/adductors), while hip thrusts might be preferred for those with back pain or specific mobility issues. Focus on progressive overload and volume equivalence rather than chasing 'burn' or activation feelings.
Squat and hip thrust training elicited similar gluteal hypertrophy, greater thigh hypertrophy in SQ, strength increases that favored exercise allocation, and similar deadlift and wall push strength increases.
Why this rating
Randomized controlled trial with MRI-measured hypertrophy and blinded analysis, though sample size is moderate (n=34).
Source
Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift
Daniel L. Plotkin et al. · Frontiers in Physiology · 2023
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