Doing squats or hip thrusts helps you get stronger at deadlifts and pushing against a wall about the same amount — neither exercise gives you a big edge over the other for these other movements.

Pro

Against

Evidence from Studies

Supporting (1)

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

Randomized Controlled Trial

Human

2023

Both exercises—hip thrusts and squats—made people stronger at deadlifts and wall pushes about the same amount, even though they worked muscles a little differently. So neither one is better than the other for improving these unrelated strength tasks.

Contradicting (0)

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No contradicting evidence found

Source Study

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

Score: 55

DOI: 10.3389/fphys.2023.1279170

Similar Assertions

Whether you train with squats or hip thrusts, you’ll get just as better at deadlifts and pushing against a wall—both exercises improve real-world leg strength equally.

88%

If you want to get stronger at squats, you need to squat; if you want to get stronger at hip thrusts, you need to do hip thrusts. Training one doesn’t make you much stronger at the other.

78%

If you want to get stronger at squats, you need to squat; if you want to get stronger at hip thrusts, you need to do hip thrusts—training makes you better at the exact movement you practice.

76%

Squats build your thigh muscles (quads and inner thighs) more than hip thrusts do, because squats involve more knee and hip movement that engages those muscles more.

73%

Squats make your thighs bigger—especially the front and inner muscles—while hip thrusts don’t really change your thigh size, making squats better if you want to build overall leg muscle.

72%