Mind Pump: Raw Fitness Truth 2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt?
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Jan 23, 2025 Dive into the lively debate of hip thrusts versus squats for glute development. Discover how each exercise targets different muscle engagement and benefits beginners. Experts weigh in on achieving optimal results through a balanced training routine. Learn the importance of nutrition and recovery, emphasizing high protein intake and calorie surplus for muscle growth. And yes, cardio takes a back seat in this quest for the perfect rounder butt!
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The Great Glute Debate
- Experts disagree on whether hip thrusts or squats are better for glute growth.
- Brett Contreras, credited with popularizing the hip thrust, advocates for it, while other experts support squats.
Studies vs. Experience
- Studies show similar glute gains from squats and hip thrusts when volume is matched.
- Anecdotally, weightlifters, especially women, often favor hip thrusts for glute development.
Squats and the Stretch Position
- Squats load the glutes in a stretched position, which research suggests is optimal for muscle growth.
- Hip thrusts, while providing a strong squeeze, don't achieve the same level of stretch.