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.

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

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.

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

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