For glute growth
For glute growth, Romanian deadlift rates higher on our research criteria: more stretch.
Barbell hip thrust keeps more of the work on the glutes.
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 Hip Thrust. Grew the glutes about as much as squats in a head-to-head trial, despite loading them mainly when shortened.
Romanian Deadlift. Loads the glutes and hamstrings at the bottom of the hinge, where both are stretched. Heavy sets tax the lower back.
For cycling, Romanian deadlift rates higher on our research criteria: more injury protection. Barbell hip thrust carries over more directly to cycling.
For American football, Romanian deadlift rates well ahead on our research criteria: more injury protection.
For glute growth, Romanian deadlift rates higher on our research criteria: more stretch. Barbell hip thrust keeps more of the work on the glutes. 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 Romanian deadlift takes some practice.
Barbell hip thrust needs a barbell and a bench, so for most people it’s a gym exercise. Romanian deadlift needs a barbell, 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 Good for Romanian deadlift.