If you lift weights until you can't do another rep during squats, you'll feel more tired and jump lower afterward than if you stopped before reaching failure—even if you did the same total amount of lifting. This drop in performance can last up to half an hour.

If you're already experienced with weightlifting, doing rest-pause sets (short breaks between reps) for 8 weeks might help you lift a little more weight in squats than doing regular sets, but not better than drop sets.

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.

Doing short bursts of heavy lifts with brief rests in between can make you stronger in squats a little more than doing regular sets, if you're already trained and doing the same total amount of work.

For guys who already lift weights, doing short bursts of heavy lifts with brief rests in between can help them lift a little more weight after 8 weeks than doing regular sets, even if they do the same total amount of work.

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.