For glute growth, neither hip thrusts nor squats emerged as the clear winner in the most direct comparison: a nine-week trial found similar measured glute growth from volume-equated training. Choose squats if you also want to emphasize your quadriceps and adductors or improve your squat; choose hip thrusts if you prefer a focused hip-extension movement or want to improve your hip-thrust strength. Both can fit a glute-building program.
What the direct comparison found
Plotkin and colleagues compared barbell back squats with barbell hip thrusts in untrained college-aged participants. The supervised program lasted nine weeks, with participants completing 15–17 sessions; set volume was equated between groups. MRI measurements showed similar growth in gluteal cross-sectional area. That is the clearest head-to-head evidence for this choice, but it describes a short study in a specific population—not a guarantee for every lifter or training program. Study abstract | Study full text
The trial measured regional muscle cross-sectional area, not visual appearance or changes in body measurements. Similar average glute growth also does not make the exercises identical in their effects on other muscles or on strength.
How the exercises differ in the trial
Squats also favored thigh-muscle growth
The squat group had greater changes in quadriceps and adductor cross-sectional area. The study estimated a 3.6 ± 1.5 cm² greater quadriceps change and a 2.5 ± 0.7 cm² greater adductor change in favor of squats. These are between-group study estimates, not predictions of how much an individual will gain.
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#1 Best Overall
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Strength gains favored the exercise practiced
Three-repetition-maximum (3RM) squat gains favored the squat group, while 3RM hip-thrust gains favored the hip-thrust group. The study’s between-group estimates were 14 ± 2.5 kg favoring squat improvement and 26 ± 5 kg favoring hip-thrust improvement, respectively. Deadlift 3RM change was similar between groups, with an estimate of 0 ± 2 kg. These figures describe the study’s comparisons; they are not guaranteed personal results. Study abstract | Study full text
Which should you choose?
- Choose squats as your priority if you want to train your quadriceps and adductors alongside your glutes, practice the squat, or include a multi-joint movement you enjoy.
- Choose hip thrusts as your priority if you prefer them, want to practice hip-thrust strength, or want a movement focused on hip extension.
- Use both if they fit comfortably into your program and their different emphases suit your goals. The evidence does not show that both are required for glute growth.
For either choice, use a sustainable program and progress it in a way you can maintain. This comparison does not establish a universally ideal weekly dose, and it does not show that you need to buy equipment to build your glutes.
Rank #2
- Versatile Hip Thrust Bench: HANDBODE hip thrust bench is not only perfect for glutes, but also an ideal home gym companion. It includes a resistance band and bungee cord set, and the box itself comes with six D-rings. Easily attach the elastic ropes to the D-rings to unlock more training options: nail classic hip thrusts and glute bridges for targeted glute shaping, or pair resistance bands with the box for lower-body moves like sissy squats or step-ups.
- Slip-Free Design for Safety: This multi-functional hip thrust box weighs 40 lbs and features a high-grip, non-slip pad on the bottom that keeps it firmly locked to the floor. Even during high-intensity exercises or dynamic movements, you can focus on maintaining proper form and engaging your glutes without worrying about the box shifting.
- Built to Last: HANDBODE Hip Thrust Box is designed to withstand repeated, high-intensity training. Its waterproof, slip-free 1000D mesh surface is more durable than ordinary fabrics. Its interior is filled with high-density recycled cotton fibers, ensuring durability and resistance to deformation. With a weight capacity of up to 800 pounds, it easily supports light bodyweight exercises or heavy hip thrusts—making it a long-lasting addition to your home gym.
- Portable and Convenient: This glute training box is lightweight yet sturdy, with a comfortable back handle for easy carrying and storage. Whether in the living room, garage, or gym, you can perform glute training anytime, anywhere, making it the perfect addition to your training routine.
- Ergonomically Designed with Rounded Edges: HANDBODE hip thrust equipment features a contoured design that delivers optimal back support during hip thrusts or glute bridges. It helps maintain a stable, natural posture and reduce pressure on the lower back and shoulders. You can focus on activating your glutes and getting the most out of every exercise, ensuring you complete your training comfortably.
Why EMG and exercise feel do not pick a winner
In the study’s first training bout, mean gluteal surface EMG readings were higher at the measured sites during hip thrusts. Those acute readings did not consistently predict subsequent gluteal growth. A stronger EMG signal—or a movement that feels more intense—is not, by itself, proof of greater long-term hypertrophy.
A systematic review reports high acute gluteus maximus activation across several exercises. Activation measurements describe muscle excitation under particular testing conditions; they do not establish which exercise will produce the most growth over a training program. Systematic review of gluteal exercise activation
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- 【Versatile Workouts】Our hip thrust bench features a variety of exercises，such as hip thrusts, glute bridges, sissy squats, push-ups, meticulously designed to cater to the specific needs of both fitness professionals and individuals undergoing rehabilitation training. Great supplement for daily training needs！
- [Practical Hip Thrust Box] This leg and glute workout equipment is designed to improve your hip thrusts by creating a proper height and comfortable angle, also the size and the weight features of the box optimize your home gym space.
- 【Effective Glute Training Station】Our glute workout station helps perform your exercises correctly and greatly reduce the risk of injury, no matter you're a professional athlete or newbies to the gym, our booty builder will help you achieve your goals.
- [Comfortable and Safety] The hip thrust box designed with round edge which enables the user to position body stably at a certain height, and provide maximum comfort and support during your workouts, helping to reduce back and shoulder discomfort.
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How the wider evidence informs the choice
A 2025 systematic review and meta-analysis found that resistance training can increase gluteus maximus hypertrophy, with growth effects reported for both single-exercise and combined protocols. It covers several types of resistance exercise, including squats and hip thrusts. This supports having more than one viable exercise option; it does not overturn the direct comparison or establish a universal winner between these two lifts. 2025 systematic review and meta-analysis
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What to know about setup
The direct comparison used barbell versions of both movements. A pad for the bar in a hip thrust may make the setup more comfortable, but the study did not test pads or show that one improves glute growth. Treat it as an optional comfort accessory, not a hypertrophy requirement. Study abstract
Quick Recap
Best Value
- Height Adjustable: This hip and leg bench features 2 removable training pads for adjustable height, supporting various training angles. Flexibly adapt it to your workout plan and fitness level, catering to diverse needs from beginners to advanced users.
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Rank #4
- 【Glute-Focused Hip Thrust Bench】Upgrade your lower-body training with the EPHESPORT hip thrust bench, designed for glute bridges, barbell hip thrusts, Bulgarian split squats, step-ups, core work, and more. Unlike using a chair or sofa, this glute workout equipment gives you a more stable and comfortable setup for focused home glute training.
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