Hip Thrust vs. Squat for Glute Development: Which is Better?

The Peach Club
May 22
3 min read

Updated: Jul 18

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Introduction to glute development

When it comes to glute development, the debate is real:Hip thrust vs. squat — which one gives you better booty gains?

Both exercises are popular, powerful, and science-backed. But depending on your goal, body type, and training style, one may be more effective than the other.

In this blog, we’ll break down:

Glute activation differences
Strength and muscle growth potential
Pros and cons of each
Which is better for glute size, shape, and strength
Our Expert Recommendations

Anatomy 101: How Glutes Work

Your glutes are made up of three muscles:

Gluteus Maximus – the largest, responsible for power and shape
Gluteus Medius – stabilizes the hips and pelvis
Gluteus Minimus – assists in rotation and abduction

To fully develop your glutes, your workout needs to target all three — especially the gluteus Maximus.

Squats for Glutes: Classic but Quad-Dominant

The barbell back squat is a legendary compound lift that works:

Quads
Glutes
Hamstrings
Core
Lower back

Squat Benefits for Glutes:

Builds full lower-body strength
Engages glutes during deep range of motion
Great for functional strength and athleticism

Squat Drawbacks for Glutes:

Often quad-dominant, especially if your form or stance is off
Less peak glute activation compared to hip thrusts
Can cause knee or lower back strain in some individuals

Glute Activation Level: Moderate — varies based on form, depth, and hip mobility

Hip Thrusts for Glutes: The Targeted Grower

The hip thrust isolates the glutes more than any other compound movement. It directly trains hip extension — the primary job of the gluteus Maximus.

Hip Thrust Benefits for Glutes:

Proven to produce higher EMG glute activation than squats
Minimizes quad involvement
Easy to progressively overload
Safer for knees and back than deep squats

Hip Thrust Drawbacks for Glutes:
Less overall muscle recruitment (quads, hamstrings)
Can be awkward for beginners to set up
May plateau without variation

Glute Activation Level: Very High — especially at the top of the movement

A 2015 EMG study found hip thrusts produce 3x more glute activation than squats at peak contraction.

Hip Thrust vs. Squat: Direct Comparison

Category	Hip Thrust	Squat
Glute Activation	🔥 Very High	⚠️ Moderate
Quad Involvement	Low	High
Hamstring Use	Moderate	Moderate
Core Engagement	Moderate	High
Ease of Progression	High	High
Functional Strength	Moderate	High
Posture Impact	High (hip thrust improves pelvic tilt)	High (squat improves spinal alignment)
Beginner Friendly	Medium	Medium
Equipment Needed	Bench + Barbell	Barbell or Dumbbell

Which Builds Bigger Glutes?

If your main goal is glute hypertrophy (muscle growth), hip thrusts are superior due to:

Higher glute activation
Reduced reliance on other muscles
Better isolation

However, if you want overall lower body development, squats are unbeatable.

Best approach? Combine both.

Expert Recommendations

Use hip thrusts 2–3x per week for peak glute engagement
Use squats once per week for overall leg strength
Prioritise form, tempo, and progressive overload in both

“If you want to maximize glute development, do hip thrusts AND squats — but let hip thrusts take the lead.”

Ideal Glute Workout Combo (Thrust + Squat)

Exercise	Sets x Reps
Barbell Hip Thrust	4 x 10–12
Bulgarian Split Squat	3 x 10 each leg
Sumo Romanian Deadlift	3 x 12
Glute Kickbacks (Cable or Band)	3 x 15
Dumbbell Goblet Squat	3 x 12
Frog Pumps or Glute Bridge Burnout	2 x 25

FAQs

Q: Can I replace squats with hip thrusts?

Yes, if your goal is glute isolation and growth, hip thrusts can replace squats. But for full-body strength and athleticism, squats still have value.

Q: Which burns more calories — squats or hip thrusts?

Squats engage more muscle groups, so they typically burn more calories per rep.

Q: Do hip thrusts make your hips wider?

Not exactly. They build glute mass, which can improve the shape of your hips and waistline—but they don’t affect bone structure.

Final Takeaway: Which Should You Choose?

If you're serious about growing your glutes, don’t choose one or the other — use both.But if you're short on time and had to pick just one for maximum glute engagement?