Squats vs. Hip Thrusts: Which is Better for Glute Growth?

When it comes to building strong, well-defined glutes, two exercises dominate the conversation: squats and hip thrusts. Both are powerhouse movements that target the glute muscles, but they do so in different ways. Some fitness enthusiasts swear by squats as the king of lower-body exercises, while others argue that hip thrusts provide the best glute activation. But which one is actually better for glute development?

The truth is, both exercises play an important role in building stronger glutes. Understanding their unique benefits and how they fit into a workout program can help maximize your lower-body gains.

How Squats Build Your Glutes

Squats are a compound movement, meaning they engage multiple muscle groups simultaneously. While the primary muscles worked include the quadriceps, hamstrings, and glutes, they also recruit the core and stabilizing muscles to maintain proper form. The versatility of squats makes them a staple in most strength-training programs.

One of the biggest advantages of squats is their ability to promote overall lower-body strength and power. They mimic natural movement patterns, such as sitting and standing, making them one of the most functional exercises. This translates into real-world benefits, improving athletic performance, mobility, and daily activities.

However, when it comes to direct glute activation, squats may not be the most effective option. Research suggests that while squats engage the glutes, they primarily target the quads, especially when performed with a narrow stance. That said, certain squat variations—such as sumo squats, deep squats, and low-bar back squats—can shift more emphasis to the glutes.

For those looking to build overall leg strength while still engaging the glutes, squats remain a valuable exercise.

Why Hip Thrusts Are the Ultimate Glute Builder

Hip thrusts are designed to maximize glute activation. Unlike squats, which distribute the workload across multiple muscles, hip thrusts isolate the glutes, making them an excellent choice for targeted muscle growth.

During a hip thrust, the hips extend against resistance, forcing the gluteus maximus—the largest muscle in the glutes—to work harder than in most other lower-body exercises. Studies have shown that hip thrusts produce higher levels of glute activation compared to squats, making them one of the best exercises for those specifically looking to grow their glutes.

One of the biggest advantages of hip thrusts is their ability to be progressively overloaded with relatively low risk of injury. Unlike squats, which require significant core engagement and spinal loading, hip thrusts allow lifters to use heavy weights without placing excessive strain on the lower back. This makes them particularly beneficial for people with back pain or mobility issues who still want to strengthen their glutes.

Another reason why hip thrusts are so effective is the constant tension they place on the glutes throughout the entire range of motion. This helps stimulate muscle growth, making them an essential exercise for anyone looking to develop rounder, stronger glutes.

Comparing Squats and Hip Thrusts for Glute Growth

When it comes to choosing between squats and hip thrusts, it’s important to consider your overall fitness goals.

• If you want full lower-body development, squats are an excellent choice. They improve leg strength, athletic performance, and functional movement patterns.
• If your primary goal is glute growth, hip thrusts are superior. They allow for maximum glute activation with less reliance on other muscle groups.

A study found that both squats and hip thrusts lead to glute hypertrophy (muscle growth), but hip thrusts produced significantly greater glute activation. This makes them the preferred exercise for isolating and developing the glutes.

That said, you don’t have to choose one over the other. The best approach is to incorporate both into your routine to maximize overall strength and glute development.

How to Incorporate Both Exercises into Your Workout

For optimal results, combining squats and hip thrusts into a well-structured training plan is key. Here’s how to include them in your routine:

1. Start with Squats – Since squats are a multi-joint compound movement, they should be performed early in your workout when your muscles are fresh. This ensures better form, stability, and power output.
2. Follow-Up with Hip Thrusts – After squats, hip thrusts can be used as an isolation exercise to target the glutes directly. By this point, your quads may already be fatigued, allowing your glutes to take on most of the workload.
3. Adjust Reps and Weight Accordingly – Squats typically respond well to lower reps and heavier weights, while hip thrusts can be trained with moderate-to-high reps for maximum glute activation.

Example Glute-Focused Workout:

• Back Squats – 3 sets of 5–8 reps
• Romanian Deadlifts – 3 sets of 6–12 reps
• Hip Thrusts – 3 sets of 8–12 reps
• Bulgarian Split Squats – 3 sets of 8-15 reps per leg
• Glute Bridges (Banded or Weighted) – 3 sets of 12–15 reps

For an added burnout finisher, incorporating booty bands for lateral walks, kickbacks, or clamshells can help activate the smaller glute muscles and further enhance development.

Final Verdict: Which One is Better?

The best exercise for glute development ultimately depends on your goals:

• For overall strength and functional fitness, squats are the superior choice.
• For maximum glute growth and isolation, hip thrusts take the lead.

Rather than viewing them as competing exercises, using them together creates a more balanced, effective approach to lower-body training. By integrating both squats and hip thrusts into your workouts, you’ll achieve greater glute activation, strength, and overall muscle development.

So, if your goal is to build bigger, stronger glutes, don’t choose between them—do both!