Mind Pump: Raw Fitness Truth

Episode 2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt?
Release Date: January 23, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Introduction to the Debate [01:21 – 03:03]

In this episode, the Mind Pump hosts delve into one of the most debated topics in the fitness industry: Hip Thrusts vs. Squats for building a rounder, more muscular butt. The hosts acknowledge the strong opinions on both sides, highlighting influential figures like Brett Contreras advocating for hip thrusts and numerous athletic trainers supporting squats.

Notable Quote:

Justin Andrews [02:48]: "This is the biggest social media debate of the last few years."

Examining the Evidence [03:03 – 10:36]

The discussion begins by exploring scientific studies comparing the two exercises. A key point is that when volume and frequency are controlled, both hip thrusts and squats produce similar gluteal gains. However, squats have the advantage of loading the glutes in a stretched position, which research suggests is more effective for muscle hypertrophy.

Notable Quotes:

Lucy [03:25]: "Studies essentially show that they’re right around the same."

Adam Schaefer [09:28]: "The fact that you can load it in a stretch position makes the squat win this category."

Advantages of Squats [10:36 – 19:02]

Squats are praised for their functional benefits beyond glute development. They engage multiple muscle groups, improve athletic performance, and enhance overall lower body strength. The hosts emphasize that squats contribute to balanced muscular development, which is crucial for both aesthetics and functionality.

Notable Quotes:

Lucy [11:42]: "If you perform squats and want your butt to grow, they have to be full squats. Stopping just short."

Adam Schaefer [16:37]: "Squats have the point for functional carryover."

Advantages of Hip Thrusts [19:02 – 28:57]

Hip thrusts are lauded for their superior ability to target and activate the glutes, especially for individuals who struggle with mind-muscle connection in other exercises like squats. The hosts discuss how hip thrusts can be performed more frequently without overtaxing the Central Nervous System (CNS), allowing for greater cumulative gluteal stimulation.

Notable Quotes:

Adam Schaefer [12:17]: "How many clients have you guys helped that squat all day long but have flat asses because they can't connect to their glutes in that movement?"

Lucy [13:38]: "It's easier for your clients to connect to the glutes with hip thrusts."

Frequency and Functional Carryover [28:57 – 35:32]

The conversation shifts to the frequency at which each exercise can be performed. Hip thrusts can be incorporated into training programs more often due to their lower demand on the CNS, making them ideal for quick glute development. Conversely, squats, while highly functional, require more recovery time and technical proficiency, limiting their frequency.

Final Verdict: After weighing the pros and cons, the hosts conclude that hip thrusts are generally more effective for rapid glute hypertrophy, especially for beginners or those prioritizing butt development. However, for long-term functional strength and overall lower body development, squats hold their ground. The ideal approach, as advocated by the hosts, is to incorporate both exercises into a well-rounded training regimen.

Notable Quotes:

Lucy [28:57]: "Here you have people who want to build their butt. Maybe they're struggling to connect to it... the victor is hip thrust."

Adam Schaefer [30:40]: "If you have six months or longer with you, squat."

Listener Questions and Recommendations [35:32 – 35:32]

The hosts address listener questions regarding exercise programming and nutrition for glute growth. They recommend a combination of both hip thrusts and squats for optimal results and emphasize the importance of a high-protein, calorie-surplus diet to support muscle growth.

Notable Quotes:

Sal DeStefano [31:57]: "How should I eat if I want to grow my butt?"

Lucy [33:00]: "You have to eat high protein. So 1 gram of protein per pound of body weight, and you have to eat more calories than you're burning."

Conclusion

The episode provides a comprehensive analysis of hip thrusts and squats, offering listeners informed insights backed by both scientific research and practical experience. The hosts advocate for a balanced approach, utilizing both exercises to achieve the best possible glute development while maintaining overall functional strength.

Connect with Mind Pump:
Follow the hosts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and visit mindpumppodcast.com.

For expertly programmed training protocols, visit mapsfitnessproducts.com.