The Claim

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.

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

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.

See the scientific wording

Strength gains from resistance training are highly specific to the exercised movement, as 3RM back squat strength increased significantly more in the squat group (14 kg) and 3RM hip thrust strength increased significantly more in the hip thrust group (26 kg), despite similar overall training volume.

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

    People who trained squats got better at squats, and people who trained hip thrusts got better at hip thrusts — even though both groups grew similar glute muscles. Strength gains are specific to the exact movement you practice.

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.