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On this episode of the podcast/newsletter we discuss the science of glute hypertrophy. This is a topic of interest not only for aesthetic reasons, but also because the glute muscles have a large role to play functionally.
We begin by discussing the results of this study which compared hip thrusts to back squats for glute hypertrophy. They put participants through 9 weeks of training and used MRI to measure muscle growth in several different muscles. Here are the results:
Squat Group Upper Glute Max: 12.8% increase Middle Glute Max: 10.1% increase Lower Glute Max: 19.2% increase Quads: 12.6% increase Hamstrings: 1.6% increase Adductors: 10.3% increase Glute Med/Min: .8% increase | Hip Thrust Group Upper Glute Max: 13.7% increase Middle Glute Max: 10.7% increase Lower Glute Max: 21.5% increase Quads: 6.8% increase Hamstrings: .8% increase Adductors: 4.1% increase Glute Med/Min: 3.2% increase |
Both groups had similar strength transfers to the deadlift and the horizontal wall push test.
We also discussed this study which concluded that squatting below 90 degrees seemed to result in larger glute hypertrophy than squatting to 90 degrees.
Finally, we broke down this study which gave a well rounded view of many different lifts and how well they recruit the glute musculature.
To hear our discussion of which exercises are best and how this translates to athletic development, give our podcast a listen:
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