Research
Mixed
Hip thrust training transfers to deadlift strength gains similarly to back squat training.
If you are trying to get stronger at the deadlift, doing hip thrusts will help just as much as doing squats. You don't need to do deadlifts exclusively to improve your deadlift.
GoodSupportsMEDIUM confidence
3RM deadlift [0 ± 2 kg] and wall push strength [−7 ± 13 N] similarly improved.
Why this rating
RCT with strength testing, though the effect size for deadlift transfer was small/non-significant difference between groups.
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
preprint · n=34Cited 5×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- 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.Good
- Back squat training produces greater thigh hypertrophy (quadriceps and adductors) compared to hip thrust training.Good
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