When doing a hip thrust with a barbell instead of a squat, the butt and back of the thighs light up more on muscle sensors during the same level of effort.
Scientific Claim
During resistance training using estimated 10-repetition maximum loads, the barbell hip thrust is associated with significantly higher electromyographic activity in the upper gluteus maximus (69.5% mean, 172% peak), lower gluteus maximus (86.8% mean, 216% peak), and biceps femoris (40.8% mean, 86.9% peak) compared to the back squat in trained women.
Original Statement
“The barbell hip thrust elicited significantly greater mean (69.5% vs 29.4%) and peak (172% vs 84.9%) upper gluteus maximus, mean (86.8% vs 45.4%) and peak (216% vs 130%) lower gluteus maximus, and mean (40.8% vs 14.9%) and peak (86.9% vs 37.5%) biceps femoris EMG activity than the back squat.”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design cannot support claim
Appropriate Language Strength
association
Can only show association/correlation
Assessment Explanation
The abstract uses 'significantly greater' to describe EMG differences, which is acceptable as an association. The study design (observational, single-session, no control group) cannot support causation, but the language does not overstate. Verb strength is correctly conservative.
Gold Standard Evidence Needed
According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.
Systematic Review & Meta-AnalysisLevel 1aWhether the observed EMG differences between hip thrusts and squats consistently occur across diverse populations and protocols, and whether they correlate with long-term hypertrophy or strength outcomes.
Whether the observed EMG differences between hip thrusts and squats consistently occur across diverse populations and protocols, and whether they correlate with long-term hypertrophy or strength outcomes.
What This Would Prove
Whether the observed EMG differences between hip thrusts and squats consistently occur across diverse populations and protocols, and whether they correlate with long-term hypertrophy or strength outcomes.
Ideal Study Design
A meta-analysis of 15+ randomized crossover trials in resistance-trained adults (age 18–45, BMI 18–28), each comparing barbell hip thrust vs. back squat using 10RM loads, measuring EMG amplitude in upper/lower gluteus maximus and biceps femoris across multiple repetitions, with standardized electrode placement and normalization methods.
Limitation: Cannot establish whether EMG differences translate to functional or structural adaptations like muscle growth.
Randomized Controlled TrialLevel 1bWhether the acute EMG differences observed during hip thrusts lead to greater muscle hypertrophy or strength gains over time compared to squats.
Whether the acute EMG differences observed during hip thrusts lead to greater muscle hypertrophy or strength gains over time compared to squats.
What This Would Prove
Whether the acute EMG differences observed during hip thrusts lead to greater muscle hypertrophy or strength gains over time compared to squats.
Ideal Study Design
A 12-week double-blind RCT of 60 trained women (age 25–35), randomized to perform either barbell hip thrusts or back squats 3x/week using 10RM loads, with primary outcomes of gluteus maximus and biceps femoris muscle thickness via ultrasound and 1RM strength gains.
Limitation: Cannot isolate EMG activity as the sole driver of adaptation due to mechanical, metabolic, and neural confounders.
Prospective Cohort StudyLevel 2bWhether individuals who preferentially perform hip thrusts over squats show greater gluteal development or performance outcomes over time.
Whether individuals who preferentially perform hip thrusts over squats show greater gluteal development or performance outcomes over time.
What This Would Prove
Whether individuals who preferentially perform hip thrusts over squats show greater gluteal development or performance outcomes over time.
Ideal Study Design
A 2-year prospective cohort of 200 resistance-trained women tracking habitual exercise selection (hip thrust vs. squat dominant), with quarterly EMG, DEXA scans for gluteal muscle mass, and 1RM strength assessments, controlling for total training volume and diet.
Limitation: Cannot rule out selection bias or confounding by training history or preference.
Evidence from Studies
Supporting (1)
The study found that when trained women lift heavy weights using a hip thrust vs. a back squat, their glutes and hamstrings work much harder during the hip thrust — exactly what the claim says.