For glute growth
For glute growth, Smith machine hip thrust rates higher on our research criteria: easier on the joints, more of the work on the glutes.
Barbell back squat gives more stretch.
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.
Smith Machine Hip Thrust. A hip thrust on rails: stable and simple to load, with the glutes working mostly at the top.
For glute growth, Smith machine hip thrust rates higher on our research criteria: easier on the joints, more of the work on the glutes. Barbell back squat gives more stretch. 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.
Smith machine 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. Smith machine hip thrust needs a Smith machine and a bench, so for most people it’s a gym exercise.
Smith machine hip thrust: it rates Excellent for joint and recovery cost in our research rubric, against Fair for barbell back squat.