If you’re working toward a stronger, rounder butt, you’ve likely heard about hip thrusts and squats. These two powerhouse exercises dominate the conversation when it comes to glute development. But the real question is, which one is better for your booty goals?
Let’s dig into how both exercises work, what muscles they target, where they shine, where they fall short, and ultimately, which one might be your glute-building go-to.
What Muscles Do Hip Thrusts and Squats Work?
Before choosing a side, it helps to know what’s actually happening under the hood with these moves.
Hip Thrusts:
- Primary focus: Gluteus maximus (your biggest butt muscle)
- Secondary: Hamstrings and adductors (inner thighs)
- Minimal quad activation compared to squats
Squats:
- Primary movers: Quads (front of the thighs), glutes, hamstrings
- Also activates: Core, calves, and lower back
- More of a full-lower-body compound movement
So, while squats work your glutes, they aren’t isolating them. Hip thrusts, on the other hand, hit the glutes hard and directly.
Hip Thrusts: Why They’re a Glute Lover’s Dream
The hip thrust has exploded in popularity, thanks to fitness influencers and trainers like Bret Contreras (a.k.a. “The Glute Guy”) who swear by its effectiveness.
What makes them special:
- Peak glute contraction at the top
- Keeps constant tension on the glutes
- Ideal for progressive overload (you can lift heavy safely)
- Reduced stress on knees and lower back
Hip thrusts allow you to drive the hips up in a horizontal plane, which is exactly the motion your glutes are designed for. This direct targeting makes them incredibly efficient for building both size and strength in your backside.
Perfect for:
- Isolating the glutes
- Improving hip extension power (great for athletes)
- People with knee or back concerns
Common mistakes:
- Overarching the lower back at the top
- Not fully locking out the hips
- Placing the feet too far forward or back
When done right, hip thrusts are pure gold for glute gains.
Squats: The Classic Lower-Body Builder
Squats are considered the king of all lower-body exercises. And there’s a reason for that. They’re functional, powerful, and hit several muscle groups at once.
Why they matter:
- Build overall leg strength
- Improve posture and balance
- Burn more calories due to full-body effort
- Train glutes in a stretched position (more tension at the bottom)
However, while squats do work the glutes, especially in deeper squats, they’re often more quad-dominant for most people. Depending on your mobility and form, your glutes might not be working as hard as you think.
Perfect for:
- Building full lower-body strength
- Increasing athletic performance
- Functional movement carryover to daily life
Common mistakes:
- Going too shallow (not hitting proper depth)
- Letting knees cave in
- Forward leaning (which shifts focus away from glutes)
Squats are essential, no doubt. But they might not be your number one glute builder if that’s your primary goal.
Hip Thrust vs Squat: Side-by-Side Comparison
| Feature | Hip Thrust | Squat |
|---|---|---|
| Glute Activation | Very High | Moderate to High |
| Quad Activation | Low | High |
| Core Involvement | Moderate | High |
| Skill Requirement | Low to Medium | Medium to High |
| Back Stress | Low | Medium |
| Equipment Needed | Bench + Barbell | Barbell or bodyweight |
| Best For | Isolating glutes | Full lower body development |
What Does Science Say?
Several EMG (electromyography) studies have looked into how much muscle each exercise activates. One key finding? Hip thrusts lead to greater peak glute activation than squats. That means the glutes work harder at the top of the thrust than they do in any part of the squat.
However, squats activate a larger group of muscles overall and may build strength that transfers better to everyday movements and athletic performance.
Who Should Prioritize Hip Thrusts?
If your goal is to grow your glutes or bring up your backside specifically, hip thrusts should be your top pick. They’re easy to load heavy, they isolate the glutes well, and they cause less wear and tear on your joints.
Hip thrusts are also great for:
- Runners who want stronger hips
- Anyone recovering from knee injuries
- Lifters stuck in a squat plateau and looking to activate the glutes more
Who Should Prioritize Squats?
Squats are a non-negotiable if you want overall strength and muscle. They’re functional, athletic, and time-efficient. If you had to choose just one lower-body move for general strength and size, squats might be it.
Squats are great for:
- Full-body development
- Athletes and sports performance
- People who want to improve posture and mobility
Can You Do Both? Absolutely.
Here’s the real takeaway: you don’t need to pick only one.
In fact, pairing both in your workout routine gives you the best of both worlds. Squats challenge your glutes from a stretched position. Hip thrusts load them in a shortened position. That combo is key for full-range muscle development.
Sample Glute Day Combo
- Barbell Back Squats: 3 sets of 8–10 reps
- Barbell Hip Thrusts: 4 sets of 10–12 reps
- Walking Lunges: 3 sets of 12 reps per leg
- Glute Bridges or Band Kickbacks: 2 sets of 15–20 reps
This kind of lineup hits your glutes from every angle and also keeps your legs, core, and stability strong.
So, Which Builds a Bigger Butt Faster?
If you want the most efficient, glute-targeted movement for size and shape, hip thrusts win. They put the glutes in the driver’s seat with minimal help from other muscles.
But if you want overall strength and body control, squats are unmatched.
Final Thoughts
There’s no need to treat hip thrusts and squats like rivals. They’re teammates with different strengths. For a strong, lifted, and powerful butt, your best bet is to include both in your weekly routine. Focus on form, push progressive overload, and give your glutes time to grow.
