Squats vs Hip Thrusts for Booty Gains and Performance

The Strength Log

Which exercise is better for building your glutes and quadriceps, the barbell squat or the hip thrust? And which is better for improving your jumping and sprinting performance?

Today, we're discussing a new study that looked into these questions. And we follow that up by answering the following listener questions on hip thrusts versus squats:

• Why do training discussions always seem to be either or, never both?
• If I'm only gonna do one of them for a big beautiful butt, which one?
• Is it productive to do both in the same workout?
• I don't like hip thrusts. What is the best foot position to make squats hit the glutes more?
• My coach programs squat myo-reps sets, (30 reps @ 70% 1RM). How can I get her to stop?

Lastly, check out the free fitness advent calendar in our workout tracker app StrengthLog! It’s live now and gives you a new workout every day up until Christmas Day.

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