For glute growth
For glute growth, hip thrust machine rates higher on our research criteria: easier to progress, more of the work on the glutes.
Reverse lunge 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
Hip Thrust Machine. Puts the glutes first with a stable setup and easy loading, though most tension comes at the top, where they’re short.
Reverse Lunge. Stepping back keeps the front shin upright and stretches the front glute. Balance makes heavy loading harder.
For glute growth, hip thrust machine rates higher on our research criteria: easier to progress, more of the work on the glutes. Reverse lunge 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.
About the same: both are easy to learn.
Hip thrust machine needs a machine, so for most people it’s a gym exercise. Reverse lunge needs dumbbells, so a home gym covers it.
Hip thrust machine: it rates Excellent for joint and recovery cost in our research rubric, against Strong for reverse lunge.