Barbell hip thrust
The barbell hip thrust grows the glutes, and it does so with little growth of the quads or adductors, which makes it a good targeted addition. It is not superior to the squat for glute size, though: in randomized trials squats grew the glutes as much or more, while also building the quads.
What the science says
- Grows the glutes, about as much as squats Moderate evidence
Plotkin et al.'s 2023 MRI trial found 9 weeks of hip thrusts grew the gluteus maximus about as much as back squats (estimates slightly favoured the hip thrust, with wide uncertainty), while squats grew the quads and adductors more. Krause Neto et al.'s 2025 meta-analysis found a moderate effect of training on glute size and suggested the hip thrust when the aim is glute growth without much growth elsewhere.
- Not better than squats in trained women Moderate evidence
Barbalho et al. (2020) found 12 weeks of back squats increased gluteus maximus thickness more than hip thrusts (9.4% vs 3.7%) in well-trained women, and quadriceps thickness far more (12.2% vs 2%).
- Highest glute activation (EMG) Moderate evidence
Plotkin et al. measured greater gluteal surface EMG in the hip thrust than the squat in the first session, but that larger activation did not translate into clearly larger growth.
- Strength and sprint transfer is specific Moderate evidence
Contreras et al. (2017) found 6 weeks of hip thrusts likely improved hip thrust strength and 10–20 m sprint times more than front squats in adolescent athletes, while front squats improved squat strength and vertical jump more.
How to do it
Muscles trained: glutes, hamstrings
- Upper back on a bench at the bottom of the shoulder blades, bar in the hip crease with a pad
- Feet flat, about shoulder-width, shins vertical at the top
- Tuck the chin and keep the ribs down
- Drive through the heels until the hips are fully extended; pause one second
- Do not arch the lower back to finish the rep
How to apply it
Use it as a glute accessory after squats or lunges; the top position is where it is hardest.
Who should be careful
The bar sits on the hip bones, so use a thick pad; the setup can be awkward with heavy plates. Overarching the lower back at the top shifts stress to the spine. Anyone with hip or back pain should get individual advice from a physician or physical therapist.
Frequently asked questions
Is the hip thrust the best glute exercise?
Not clearly. Plotkin et al. found similar glute growth with hip thrusts and squats, and Barbalho et al. found squats grew the glutes more in trained women.
Why do I feel it more in my glutes than squats?
The hip thrust produces higher glute EMG (Plotkin et al.), but higher activation did not mean clearly more growth in that trial.
Should I do hip thrusts or squats?
If you do only one, squats build the glutes and quads; Plotkin et al. found squats grew the quads and adductors more. Add hip thrusts if you want extra glute work without more quad fatigue.
Scientific references
- Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift
- Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women
- The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis
- Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Males: A Randomized Controlled Trial
More exercises
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Conventional deadlift Moderate evidence
The conventional deadlift trains the whole posterior chain and grip and is a core strength lift, but research on its growth effects is thin: trials either use other deadlift variants or measure strength rather than muscle size.
- Lunges Moderate evidence
Lunges (forward, reverse or walking) train the quads and glutes one leg at a time and highly activate the glutes.
- Leg extension Strong evidence
The leg extension isolates the quadriceps and is the best-supported way to grow the rectus femoris, the one quad head that squats and leg presses barely touch.