Which lift works your butt and hamstrings harder?
A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Hip thrusts activate glutes and hamstrings over twice as much as squats, while quadriceps activation remains unchanged.
Common fitness wisdom says squats are the gold standard for lower body development — but this study shows hip thrusts outperform them in the very muscles people want to grow (glutes and hamstrings), without sacrificing quad work.
Practical Takeaways
If your goal is to maximize glute and hamstring activation, prioritize hip thrusts in your routine — especially if you’re already doing squats.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Hip thrusts activate glutes and hamstrings over twice as much as squats, while quadriceps activation remains unchanged.
Common fitness wisdom says squats are the gold standard for lower body development — but this study shows hip thrusts outperform them in the very muscles people want to grow (glutes and hamstrings), without sacrificing quad work.
Practical Takeaways
If your goal is to maximize glute and hamstring activation, prioritize hip thrusts in your routine — especially if you’re already doing squats.
Publication
Journal
Journal of applied biomechanics
Year
2015
Authors
B. Contreras, A. Vigotsky, B. Schoenfeld, Chris Beardsley, J. Cronin
Related Content
Claims (4)
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.
When comparing hip thrusts and squats at the same effort level, the front thigh muscle (quadriceps) works just as hard in both exercises.
Hip thrusts turn on your butt and hamstrings more than squats, but both exercises work your front thigh muscles just as hard.
When trained women lift heavy weights, thrusting the hips up with a barbell turns on the butt and hamstring muscles way more than doing a squat, but the front thigh muscle works about the same in both exercises.