Free tools Windows power users keep installed
One-click scans. No signup required.
For glute growth, neither hip thrusts nor squats has proved universally superior. In the most direct comparison, untrained college-aged participants gained similar measured gluteal muscle size after nine weeks of volume-equated training. Squats produced more quadriceps and adductor growth, while strength gains generally favored the exercise each group practiced. Choose according to your other goals, preferences and practical fit—not a promise of a better glute result.
What the direct comparison found
Plotkin and colleagues compared barbell back squats with barbell hip thrusts in untrained college-aged participants. The supervised program ran for nine weeks, with 15–17 sessions, and set volume was equated between groups. Researchers used MRI to assess muscle cross-sectional area and tested strength. Gluteal cross-sectional-area growth was similar between the groups; squat training produced greater quadriceps and adductor growth. Read the study abstract.
As an Amazon Associate I earn from qualifying purchases.
That result is the most relevant direct evidence for choosing between these exercises for glute growth, but it is not a guarantee for every person. The study was relatively short and involved untrained young adults. It does not establish that trained lifters, older adults or people using different programs will respond identically. It measured muscle cross-sectional area, not visual appearance or a change in body measurements.
How the choice affects strength and other muscles
Strength improvements tended to favor the lift participants trained, rather than showing one exercise was best for every outcome. The study’s estimated between-group differences were 14 ± 2.5 kg favoring squat 3RM improvement in the squat group and 26 ± 5 kg favoring hip-thrust 3RM improvement in the hip-thrust group. Deadlift 3RM change was similar, with an estimated between-group difference of 0 ± 2 kg. These are study estimates, not predicted results for an individual.
#1 Best Overall
- [Easy to Carry] This Hip Thrust Machine Bench is light-weight and has a handle on the back which can be taken to the gym and outdoors, it’s a perfect replacement for old-fashioned heavy hip thrust machine.
- [Multifunctional Workout Bench for Home Gym] This portable workout bench can perform exercises such as hip thrust, step up, feet elevated glute bridge, ab crunch and donkey kick.
- [Practical Hip Thrust Box] This leg and glute workout equipment is designed to improve your hip thrusts by creating a proper height and comfortable angle, also the size and the weight features of the box optimize your home gym space.
- [Simple & Effective Glute Training Station] Our glute workout station is simply designed but It helps perform your exercises correctly and greatly reduce the risk of injury, no matter you're a professional athlete or newbies to the gym, our booty builder will help you achieve your goals.
- [Durable and Stable Leg Machine] This strength training equipment is made of durable materials which provides 780lbs load-bearing capacity, and the high-quality cover is firm enough to be both comfortable and supportive.
Squat training also had estimated advantages of 3.6 ± 1.5 cm² in quadriceps cross-sectional-area change and 2.5 ± 0.7 cm² in adductor cross-sectional-area change. These figures describe the trial’s group comparisons; they are not guaranteed gains. The authors reported similar transfer to the deadlift.
Which exercise should you prioritize?
| Your priority | Practical choice | Why |
|---|---|---|
| Train glutes and also emphasize quadriceps and adductors | Squats | The direct trial found greater quadriceps and adductor growth in the squat group, alongside similar measured gluteal growth. |
| Improve your squat performance | Squats | Strength gains generally favored the exercise participants practiced. |
| Practice hip-thrust strength or focus on hip extension | Hip thrusts | Hip-thrust 3RM gains favored the hip-thrust group in the trial. |
| You enjoy and can consistently train either movement | Choose the one that fits your program | The direct comparison did not find a glute-growth advantage for either exercise. |
| You have room in your program for both and want their different emphases | Use both | Combining them is an option, not a requirement for glute growth. |
For either choice, use a sustainable program and progress it appropriately. The comparison does not establish a universally ideal weekly dose. Its barbell versions also do not mean you need to buy particular equipment; choose a setup that is safe and workable for you.
Rank #2
- Versatile Hip Thrust Bench: HANDBODE hip thrust bench is not only perfect for glutes, but also an ideal home gym companion. It includes a resistance band and bungee cord set, and the box itself comes with six D-rings. Easily attach the elastic ropes to the D-rings to unlock more training options: nail classic hip thrusts and glute bridges for targeted glute shaping, or pair resistance bands with the box for lower-body moves like sissy squats or step-ups.
- Slip-Free Design for Safety: This multi-functional hip thrust box weighs 40 lbs and features a high-grip, non-slip pad on the bottom that keeps it firmly locked to the floor. Even during high-intensity exercises or dynamic movements, you can focus on maintaining proper form and engaging your glutes without worrying about the box shifting.
- Built to Last: HANDBODE Hip Thrust Box is designed to withstand repeated, high-intensity training. Its waterproof, slip-free 1000D mesh surface is more durable than ordinary fabrics. Its interior is filled with high-density recycled cotton fibers, ensuring durability and resistance to deformation. With a weight capacity of up to 800 pounds, it easily supports light bodyweight exercises or heavy hip thrusts—making it a long-lasting addition to your home gym.
- Portable and Convenient: This glute training box is lightweight yet sturdy, with a comfortable back handle for easy carrying and storage. Whether in the living room, garage, or gym, you can perform glute training anytime, anywhere, making it the perfect addition to your training routine.
- Ergonomically Designed with Rounded Edges: HANDBODE hip thrust equipment features a contoured design that delivers optimal back support during hip thrusts or glute bridges. It helps maintain a stable, natural posture and reduce pressure on the lower back and shoulders. You can focus on activating your glutes and getting the most out of every exercise, ensuring you complete your training comfortably.
Why EMG readings do not settle the question
During the first training bout, hip thrusts produced higher mean gluteal surface EMG readings at the measured sites. Those acute readings did not consistently predict subsequent gluteal hypertrophy. A stronger signal during one session, or a more intense muscle sensation, is not proof of greater long-term growth.
The Tool Desk
Outbyte PC Repair FREEClear out junk files and repair common Windows errorsFree Scan →Outbyte Driver Updater FREEScan for outdated or missing drivers - takes under a minuteDriver Scan →A systematic review reports high acute gluteus maximus activation across a range of exercises. EMG can describe muscle excitation under particular test conditions, but it cannot by itself establish which exercise builds more muscle over a training program. See the systematic review and meta-analysis.
Rank #3
- 【Versatile Workouts】Our hip thrust bench features a variety of exercises，such as hip thrusts, glute bridges, sissy squats, push-ups, meticulously designed to cater to the specific needs of both fitness professionals and individuals undergoing rehabilitation training. Great supplement for daily training needs！
- [Practical Hip Thrust Box] This leg and glute workout equipment is designed to improve your hip thrusts by creating a proper height and comfortable angle, also the size and the weight features of the box optimize your home gym space.
- 【Effective Glute Training Station】Our glute workout station helps perform your exercises correctly and greatly reduce the risk of injury, no matter you're a professional athlete or newbies to the gym, our booty builder will help you achieve your goals.
- [Comfortable and Safety] The hip thrust box designed with round edge which enables the user to position body stably at a certain height, and provide maximum comfort and support during your workouts, helping to reduce back and shoulder discomfort.
- [Durable and Stable Leg Machine] This strength training equipment is made of durable materials which provides 800lbs load-bearing capacity, and the high-quality cover is firm enough to be both comfortable and supportive.
What the wider evidence adds
A 2025 systematic review and meta-analysis found that resistance training can increase gluteus maximus hypertrophy, with growth effects reported for both single-exercise and combined protocols. It considers multiple exercise types, including squats and hip thrusts. This supports treating both as viable options; it does not overturn the direct comparison or establish a universal winner. Read the 2025 review.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Barbell setup and comfort
The direct trial used barbell versions of both movements. A pad under the bar during hip thrusts may be used for comfort, but the study did not test pads or show that they improve glute growth. It is an optional accessory, not a hypertrophy requirement.
Quick Recap
Best Value
- Height Adjustable: This hip and leg bench features 2 removable training pads for adjustable height, supporting various training angles. Flexibly adapt it to your workout plan and fitness level, catering to diverse needs from beginners to advanced users.
- Sturdy Construction: This hip thrust bench is filled with EVA foam, supporting up to 660 lbs. It ensures stability during dynamic movements, preventing slipping or tipping to safeguard your workouts.
- Comfortable Support: The thrust box features waterproof PU leather and EVA foam padding for a soft feel and easy cleaning. Provides excellent support and rebound, ideal for daily use.
- Comfort & Safety: The glutes workout box features rounded edges, allowing users to securely position their bodies at a consistent height. The base incorporates anti-slip design for enhanced stability during workouts.
- Versatile Workouts: This glute training box goes beyond glute exercises, supporting bridges, leg presses, step-ups, back extensions, squats, loaded exercises, core strength and more.
Rank #4
- 【Glute-Focused Hip Thrust Bench】Upgrade your lower-body training with the EPHESPORT hip thrust bench, designed for glute bridges, barbell hip thrusts, Bulgarian split squats, step-ups, core work, and more. Unlike using a chair or sofa, this glute workout equipment gives you a more stable and comfortable setup for focused home glute training.
- 【Non-Slip Stable Design for Confident Reps】Built with a non-slip base to help reduce sliding and shifting during hip thrusts, glute bridges, and single-leg exercises. The stable design helps keep the bench in place on home gym floors, giving you better control and confidence through every rep.
- 【Optimized Support for Hip Thrusts & Glute Bridges】Designed with an ergonomic height and supportive angle to create a better hip thrust setup at home. The padded upper-back support helps improve comfort while you perform glute bridges, barbell hip thrusts, and lower-body strength movements with better positioning.
- 【Heavy-Duty 700LB Capacity & Durable Build】Made with high-density foam and a durable leather-style cover, this hip thrust bench supports up to 700 lbs while maintaining a firm, supportive feel. The sweat-resistant surface is easy to wipe clean after workouts, making it ideal for repeat glute training in your home gym.
- 【Compact Home Gym Bench with Free Hip Thrust Pad】Compact and easy to move, this glute bridge bench fits apartments, bedrooms, garage gyms, and home workout corners without bulky equipment. Each set includes a free barbell hip thrust pad for added comfort during weighted hip thrusts, helping you start your glute workout routine right out of the box.
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon at the time of purchase will apply.
