The Claim

Doing hip thrusts or squats for 9 weeks with the same total work builds your butt muscles just as much, even though hip thrusts feel like they work your butt harder during the exercise.

Source: Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
55score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Cause and effect
1 study reviewed
In plain English

Doing hip thrusts or squats for 9 weeks with the same total work builds your butt muscles just as much, even though hip thrusts feel like they work your butt harder during the exercise.

See the scientific wording

Nine weeks of set-volume equated resistance training using either the barbell hip thrust or back squat produces similar hypertrophy in the gluteus maximus in untrained young adults, with no statistically significant difference in cross-sectional area increases across upper, mid, and lower regions despite greater acute muscle activation during hip thrusts.

What the research says

1 study

  1. Study: Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift

    Even though hip thrusts made the butt muscles fire more during the workout, both exercises grew the butt muscles about the same after 9 weeks — so neither one was better for building glutes.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

Fit Body Science verdict — we translate health claims into clear verdicts backed by peer-reviewed research.

Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.