New Finds on building glutes.

The findings of a new paper suggest that both exercises (squats & hip thrusts) can lead to similar growth in the gluteus maximus muscle, over a nine-week provgressive training period. However, when it comes to overall thigh muscle growth, particularly in the adductors and quadriceps, squats seem to take the lead (as we would suspect).

It’s crucial to note that these results are based on novice trainees, this means that the implications for advanced lifters remain less clear, and we need more research to fully understand the differential impacts of these exercises on this group. That said, however, if you’re primarily aiming for glute growth, incorporating a mix of both squats and hip thrusts into your training regimen could potentially yield excellent results.

Despite what we see on social media, exercise selection should never be viewed as a binary choice. It’s not about choosing one exercise to the exclusion of all others. Rather, it’s about understanding the unique benefits each exercise offers and tailoring your workout program to align with your individual goals, preferences, and circumstances.

It’s really about finding the right balance that suits your body, aligns with your goals, and, importantly, is something you enjoy.

After all, maintaining consistency is the real key in any fitness journey, and we’re more likely to stick with workouts that we find enjoyable.

What do you think? Share your thoughts below!

Reference: https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1.full.pdf