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.

Scientific Claim

Both hip thrust and back squat training transfer similarly to the deadlift and isometric wall push, with no significant difference in strength gains between groups, indicating that these exercises produce comparable functional carryover to other hip-extension-based movements.

Original Statement

“3RM deadlift [0 ± 2 kg] and wall push strength [−7 ± 13 N] similarly improved.”

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

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

definitive

Can make definitive causal claims

Assessment Explanation

The RCT design with objective strength testing supports definitive claims. The near-zero effect sizes and wide confidence intervals crossing zero confirm equivalence, and the language appropriately reflects this.

Evidence from Studies

Supporting (1)

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

Randomized Controlled Trial

Human

2023 Jul 5

Both exercises made people stronger in deadlifts and wall pushes just as much as each other, even though each one made people better at themselves.

Contradicting (0)

No contradicting evidence found

Source Study

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

Score: 53

DOI: 10.1101/2023.06.21.545949

Similar Assertions

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.

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.

74%

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.

74%

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.

72%

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.

71%