Mixed
Nine weeks of set-volume equated hip thrust training produces gluteus maximus hypertrophy equivalent to back squat training, despite higher acute gluteal muscle activation during hip thrusts.
If your goal is glute growth, you can use either hip thrusts or back squats. They produce similar muscle growth when you do the same number of sets and reps. Don't feel pressured to only do hip thrusts just because they 'feel' like more glute work; squats are equally effective for building the glutes over time.
Nine weeks of squat versus hip thrust training elicited similar gluteal hypertrophy... All measured gluteal sites showed greater mean sEMG amplitudes during the first bout hip thrust versus squat set, but this did not consistently predict gluteal hypertrophy outcomes.
Why this rating
Randomized controlled trial with MRI-measured hypertrophy, though limited to untrained individuals and a short duration (9 weeks).
Source
Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift
Daniel L. Plotkin et al. · bioRxiv (Cold Spring Harbor Laboratory) · 2023
DOI 10.1101/2023.06.21.545949
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