For glute growth
For glute growth, barbell back squat and barbell hip thrust score the same.
Barbell back squat gives more stretch; barbell hip thrust is easier on the joints.
Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Back Squat. Deep squats grew the glutes about three times more than half squats in one study.
Barbell Hip Thrust. Grew the glutes about as much as squats in a head-to-head trial, despite loading them mainly when shortened.
For cycling, barbell back squat rates well ahead on our research criteria: more carry-over to cycling, more injury protection. Barbell hip thrust is easier to learn and fit in.
For American football, barbell back squat rates well ahead on our research criteria: more carry-over to American football, more injury protection.
For running, barbell back squat rates well ahead on our research criteria: more carry-over to running, more injury protection. Barbell hip thrust is easier to learn and fit in.
For combat sports, barbell hip thrust rates well ahead on our research criteria: more carry-over to combat sports, easier to learn and fit in. Barbell back squat does more to prevent injuries.
For basketball, barbell back squat rates well ahead on our research criteria: more injury protection, more carry-over to basketball. Barbell hip thrust is easier to learn and fit in.
For glute growth, barbell back squat and barbell hip thrust score the same. Barbell back squat gives more stretch; barbell hip thrust is easier on the joints. Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Barbell hip thrust is easier: it’s easy to learn, while barbell back squat takes some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Barbell hip thrust needs a barbell and a bench, so for most people it’s a gym exercise.
Barbell hip thrust: it rates Strong for joint and recovery cost in our research rubric, against Fair for barbell back squat.