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. 2023 Oct 9:14:1279170.
doi: 10.3389/fphys.2023.1279170. eCollection 2023.

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

Daniel L Plotkin  1 , Merlina A Rodas  2 , Andrew D Vigotsky  3   4 , Mason C McIntosh  1 , Emma Breeze  1 , Rachel Ubrik  1 , Cole Robitzsch  1 , Anthony Agyin-Birikorang  1 , Madison L Mattingly  1 , J Max Michel  1 , Nicholas J Kontos  1 , Sarah Lennon  5 , Andrew D Frugé  5 , Christopher M Wilburn  1 , Wendi H Weimar  1 , Adil Bashir  6 , Ronald J Beyers  6 , Menno Henselmans  7 , Bret M Contreras  8 , Michael D Roberts  1
Affiliations

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

Daniel L Plotkin et al. Front Physiol. .

Abstract

We examined how set-volume equated resistance training using either the back squat (SQ) or hip thrust (HT) affected hypertrophy and various strength outcomes. Untrained college-aged participants were randomized into HT (n = 18) or SQ (n = 16) groups. Surface electromyograms (sEMG) from the right gluteus maximus and medius muscles were obtained during the first training session. Participants completed 9 weeks of supervised training (15-17 sessions), before and after which gluteus and leg muscle cross-sectional area (mCSA) was assessed via magnetic resonance imaging. Strength was also assessed prior to and after the training intervention via three-repetition maximum (3RM) testing and an isometric wall push test. Gluteus mCSA increases were similar across both groups. Specifically, estimates [(-) favors HT (+) favors SQ] modestly favored the HT versus SQ for lower [effect ±SE, -1.6 ± 2.1 cm2; CI95% (-6.1, 2.0)], mid [-0.5 ± 1.7 cm2; CI95% (-4.0, 2.6)], and upper [-0.5 ± 2.6 cm2; CI95% (-5.8, 4.1)] gluteal mCSAs but with appreciable variance. Gluteus medius + minimus [-1.8 ± 1.5 cm2; CI95% (-4.6, 1.4)] and hamstrings [0.1 ± 0.6 cm2; CI95% (-0.9, 1.4)] mCSA demonstrated little to no growth with small differences between groups. mCSA changes were greater in SQ for the quadriceps [3.6 ± 1.5 cm2; CI95% (0.7, 6.4)] and adductors [2.5 ± 0.7 cm2; CI95% (1.2, 3.9)]. Squat 3RM increases favored SQ [14 ± 2 kg; CI95% (9, 18),] and hip thrust 3RM favored HT [-26 ± 5 kg; CI95% (-34, -16)]. 3RM deadlift [0 ± 2 kg; CI95% (-4, 3)] and wall push strength [-7 ± 12N; CI95% (-32, 17)] similarly improved. All measured gluteal sites showed greater mean sEMG amplitudes during the first bout hip thrust versus squat set, but this did not consistently predict gluteal hypertrophy outcomes. Squat and hip thrust training elicited similar gluteal hypertrophy, greater thigh hypertrophy in SQ, strength increases that favored exercise allocation, and similar deadlift and wall push strength increases.

Keywords: back squat; gluteus maximus; hip thrust; hypertrophy; strength.

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Conflict of interest statement

BC and MH disclose that they sell exercise-related products and services. However, neither was involved in any aspect of the study beyond assisting with the study design and providing funds to partially cover participant and MRI costs through a gift to the laboratory of MR. The results of the study are presented clearly, honestly, and without fabrication, falsification, or inappropriate data manipulation. The remaining authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

Figures

FIGURE 1
FIGURE 1
Study design overview Legend: Figure depicts study design overview described in-text. Abbreviations: PRE, pre-intervention testing visit; POST, post-intervention testing visit; HT, barbell hip thrust; SQ, barbell squat; body comp., body composition testing using bioelectrical impedance spectroscopy; MRI, magnetic resonance imaging; sEMG, surface electromyography.
FIGURE 2
FIGURE 2
Wall push demonstration. Legend: Figure depicts the wall push test with one of the co-authors (M.D.R.) and shows force tracing.
FIGURE 3
FIGURE 3
CONSORT diagram Figure depicts participant numbers through various stages of the intervention. All participants were included in data analysis unless there were technical issues precluding the inclusion of data (e.g., EMG distortion).
FIGURE 4
FIGURE 4
Surface electromyography (sEMG) amplitudes during the back squat and barbell hip thrust. Legend: During the first session, all participants performed both back squats and barbell hip thrusts while we recorded sEMG amplitudes. (A) Representative sEMG electrode placement is depicted on a co-author in panel. (B) Data depict mean (left) and peak (right) sEMG amplitudes during one 10RM set of hip thrusts and one 10RM set of back squats. As 34 participants partook in this test, sample sizes vary due to incomplete data from electrode slippage or distortion. Bars are mean ± SD, and individual participant values are depicted as dots. (C) Representative data from one participant.
FIGURE 5
FIGURE 5
Gluteus musculature mCSA changes following back squat and barbell hip thrust training, assessed using MRI. Legend: Figure depicts change adjusted for pre-intervention scores for MRI-derived muscle cross-sectional area (mCSA). (A) left + right (L + R) upper gluteus maximus, (B) L + R middle gluteus maximus, (C) L + R lower gluteus maximus, and (D) L + R gluteus medius + minimus. Data include 18 participants in the hip thrust group and 16 participants in the back squat group. Graphs contain change scores with individual participant values depicted as dots. (E) Three pre and post representative MRI images are presented from the same participant with white polygon tracings of the L + R upper gluteus maximus and gluteus medius + minimus (top), L + R middle gluteus maximus (middle), and L + R lower gluteus maximus (bottom).
FIGURE 6
FIGURE 6
Thigh musculature mCSA changes following back squat and barbell hip thrust training, assessed using MRI. Legend: Figure depicts change adjusted for pre-intervention scores for MRI-derived muscle cross-sectional area (mCSA). Left and/or right (A) quadriceps, (B) adductors, and (C) hamstrings. Data include 18 participants in the hip thrust group and 16 participants in the back squat group. Bar graphs contain change scores with individual participant values depicted as dots. (D) A representative pre- and post-intervention MRI image is presented with white polygon tracings of the quadriceps (denoted as Q), adductors (denoted as ADD), and hamstrings (denoted as H).
FIGURE 7
FIGURE 7
Strength outcomes following back squat and barbell hip thrust training. Legend: Figure depicts change adjusted for pre-intervention scores for (A) 3RM barbell back squat values, (B) 3RM barbell hip thrust values, (C) 3RM barbell deadlift values, and (D) wall push as demonstrated in Figure 2. Data include 18 participants in the hip thrust group and 16 participants in the back squat group.
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