Podcast

2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt?

Jan 23, 2025

Hip Thrusts vs Squats…What Builds a Rounder Butt?

• The BIGGEST debate in fitness. (1:22)

• The evolution of hip thrusts. (3:56)

• What do the studies say? (5:57)

• The points that support hip thrusts vs squats. What builds a rounder butt?

• Squats load heavier in a stretched position. (8:05)

• Hip thrusts are easier to connect to. (10:51)

• Squats have greater functional carryover. (14:17)

• Hip thrusts require less skill. (17:57)

• Squats build better legs. (21:28)

• Hip thrusts can be done more frequently. (24:54)

• The winner is…(26:57)

• Questions:

• If I squat and hip thrust, how should I program them? (30:42)

• How should I eat if I want to grow my butt? (31:49)

• Is the Stairmaster good for building the butt? (32:50)

Related Links/Products Mentioned

• Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order **

• January Promotion: New Year’s Resolutions Special Offers (New to Weightlifting Bundle | Body Transformation Bundle | New Year Extreme Intensity Bundle | Body Transformation Bundle 2.0  ** Savings up to $350! **

• Mind Pump #2155: The Art & Science of Building Perfect Butts With Bret Contreras

• Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift

• Mind Pump #1382: Why Everyone Should Squat

• Mind Pump #2135: Barbell Squat Masterclass

• Mind Pump #1860: Fourteen of the Best Foods for an Amazing Physique

• Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Bret Contreras PhD (@bretcontreras1) Instagram

Jordan Syatt (@syattfitness) Instagram