Squats vs hip thrusts reddit Best exercises for my quads (apart from squats) have been the stair master and cycling. I’m not sure if it qualifies as a compound lift but I’ve found that a close stance with you legs at a 90 degree angle will really burn your quads whereas having your legs further out at a more Hip thrusts engage the glutes more and RDL the hamstring, so choosing between them depends on what you want (or need) to develop more. My master's thesis was a systematic review comparing Glute max activation in squats, deadlifts, and hip thrusts. Since hip thrusts don't share much in terms of motor pattern with any powerlifting or weightlifting lift they offer poor specificity. "pancake butt" is basically a lack of musculature in your glutes. The reason I like barbell squats so much is because it requires more leg strength than a hip thrust. Looking at the numbers, squats will grow your glutes faster than hip thrusts, BUT they will grow your quads even faster than your glutes by percentage. Just I have two issues with hip thrusts 1)It’s embarrasing since hip thrusts looks awkward and depending on how many people are there (especially guys), I will refuse to do it 2) it’s fucking hell putting 45lbs weights on barbells when it’s on the ground. Day 5: hip thrusts and other glutes. “Abstract. Squatting after deadlifting might be tough so you really wanna get the lactic acid out of your lower back with a foam roller between exercises if possible. Again, there’s nothing wrong with hip Unfortunately, the hip thrust plane of motion is very difficult to perform in any meaningful way with any other exercise. If you’re looking for functional strength, squats will help you build it. That said I'd probably recommend keeping both, but swapping conventional DL out for Romanian if it's time/workload you're struggling with, unless you're powerlifting obviously. An interesting study, which appears to be well-designed. I enjoy squats, RDLs, Bulgarian split squats (I know you won't believe me there), and lunges. Thus the hip thrust is not going to be the first choice for assistance for the elite lifter when compared to other deadlift and squat variants. Starting resistance 15 lbs so 375 lbs) for reps like its nothing and I have little to no direct glute experience. Haha, happens. hip thrusts wont hurt, any kind of squatting and even deadlifting will help besides hack squats and leg press, lunges and step-ups, even back extensions. Check your hip angle - you might be compensating with your hip flexors! So in the thrust, you want to really get that posterior pelvic tilt at the top, squeezing your glutes and engaging your pelvic floor and low abs. Im at 240lbs for hip thrusts for 5x5, and i feel the burn fairly frequently. I personally also feel hip thrusts more in my glutes than I do feel squats and deadlifts so I supplement my leg days with hip thrusts. in hip thrust you are being supported by resting the weight of your body on more surface plus you are pretty stable. The hip thrust is generally limited by glute strength, meaning that the set reaches failure when the glutes can no longer raise the hips. Hip thrusts came out by far as the most effective (double leg more so than single leg), followed by deadlifts (the many variations made this complicated to track). Pick your It depends on what you goals are. If your goal is to get a really strong squat, then squat with a barbell. Just compounds like deadlift, RDL, barbell back squat, Goblet Squat, leg press, hack squat, hamstring curls, etc. It’s also important to remember that lifting is very anatomically personalized to everyone - If you feel like hip thrusts are helping you meet your goals, don’t stop doing them because some men disagree with There is still a huge advantage to hip thrusts. Each group was composed of 12 well-trained women. Same with the BSS but at the top of the movement, really focusing on your hip angle and flute engagement. Either way, I would do hip thrusts first then deadlifts then squats. Day 1: squats, lunges. While you squat you are squatting the bar + your entire body weight essentially and the degrees of freedom is bigger (basically you have to work to keep your balance). I have to advance to padded Barbell Hip The “squeezing” at the top of the hip thrust is really what changed the game for my glutes so maybe try that with you squats and deadlifts. Squats require more balance and coordination, whereas the hip thrust is very stable and simple to perform. You have options, though: Ignore that plane of motion and see how much success you get with other awesome movements. Because people NOW seems to talk about barbell hip thrusts like they're some instagram glute girl "build your booty" workout shit but hip thrusts have been around a really long time, and the people you usually saw doing them were either on the wrestling team or the football linemen 34 votes, 17 comments. I’d also argue that hip thrusts stimulate the quads a lot too (via knee and hip flexion). Abductors, sumo deadlifts, hip thrusts, skater squats, barbell reverse lunges, kickbacks with the smith machine are my key glute moves. TLDR: If you have the flexibility to do a deep squat without butt wink (tailbone tucking under), it's twice as effective for growing your glutes vs a hip thrust. oh, and kettlebell swings. KB says time and again that not everyone can handle high-volume deadlifts, and that doing them once a week is sufficient for most people, especially if you squat. Ive been debating my friend on which movement is better-squats or hip thrusts-on our glute/hammy days and she firmly stands by hip thrusts and neglects barbell squats. Ive done them lighter and never felt it the same. The study compared the effects of back squat (BS) and hip thrust (HT) exercises on muscle strength and hypertrophy in well-trained women. Though 5x5 is more for strength training, I feel like it works really well for hip thrusts just to get the weight up there. After switching the workout, I find myself not bothering with hip thrusts anymore, and just focus on doing the split squats and focusing on increasing my squat weight and using more of the machines at the gym. Jul 20, 2020 · The bodybuilding community has rallied around the squat and hip thrust for glute development, but which exercise is better? New research may have the answer. The glue is not one muscle. The glute medius is pretty critical to maintaining balance in positions like lunges and squats, and in our modern society it is often weak from sitting all the time. Squats are not gonna hit the glute medius very effectively, but glute bridges, hip thrusts, and single leg work well. If someone wants to specialize in glutes, they need more glute volume. I highly doubt that someone using hip thrusts would wind up in a different place from someone using RDL’s and split squats, so long as volume is equated. At the same time, I would definitely say to do hip thrusts. Hip thrust is hip extension dominant- prime movers for this motion are glutes and hamstrings. true. If your goal is to build your glutes, then hip thrusts on the smith machine are amazing! You don't really work your stabilizing muscle with a barbell hip thrust anyways, so there's no real disadvantage to doing them on the smith machine. That volume can come from any exercise that uses glutes as a primary mover. I just maxed out the belt hip thrust machine at my gym (4 plates a side. . Like 80lbs with squat vs 130lbs with hip thrusts. Jan 20, 2022 · Conversely, the squat resulted in the highest quadriceps muscle activity, with the hip thrust coming in second, and the Romanian deadlift third. Would hip thrusts be a suitable replacement? They're both hinge exercises, and I know for me, hip thrusts are far less taxing than deadlifts. Yeah, the positive in the kneeling position is the glute activation mainly for me. I most likely am quad dominant and my weak ass glutes (pun intended) tend to offload to quads up till the very top of the supine hip thrust where I can squeeze the glutes way better, while the kneeling position I can feel the glutes the whole time without my quads screaming. RDLs if you want that separation/ glute-ham tie in which creates the ‘boxed’ glute look. Hip thrusts target the glutes much much more directly than deadlifts and squats or even kettlebell swings I can understand how the deads/squats being compound movements hit more muscles than the hip thrusts, but I'd like to see some data on muscle activation to prove it's any more or less in that regard. The squat is proven effective for building bigger glutes (especially deep squats), but it seems like both the Romanian deadlift and the hip thrust can be equally good or even better alternatives. Do you guys think i should include in hip thrust in my workout still or I am safe letting that go. Hip thrusts, squats, deadlifts, cable pull throughs, and standing cable hip extensions. Very anecdotal, but try going heavier and see how it feels We would like to show you a description here but the site won’t allow us. Squats move the hips into deeper hip flexion. Cycling can build a nice butt and it is hella fun, but of course thats a whole nother topic. Day 3: deadlifts, split squats, abductions. Squats develop hip and ankle mobility, improve balance, flexibility, coordination, and posture. In growing my quads, I think my ass looks less large just because my thighs are bigger. I don't trust Bret's study because it's intentionally misleading, which isn't surprising from a guy who literally sells hip thrust machines. Hip thrusts will give you the most bang for your buck for glutes so you’d wanna do them first to maximize gains. I was just reading an article of Bret’s which touched on this the other day — Bulgarian split squats are a “stretcher” exercise, which means they have less glute activation than hip thrusts, but the muscle fibre breakdown is overall far greater. They’re also great for building explosive power in your hips and lower body, which can improve speed, agility, and jumping ability. All depends on context (example: front squat is more quad dominant, where back squat is more backside dominant- but both are still squats!) but to answer your question I would say hip thrusts. Aesthetically, quad muscles take away from the size of glutes. ypx gde bldrrpm ori usva jyyy bsrk aepzt gbjcb eqlcos znuhms gcnnd nybio xpdy kndbe