How to Choose Between Hip Thrusts and Deadlifts for Glute Strength and Size

Feb 28, 2024 By Madison Evans

If you want to work on your glutes, you may wonder which exercise is better: hip thrusts or deadlifts. Both of these exercises are effective for building strength and size in your glutes, as well as other muscles in your lower body and core. However, there are a few significant differences that set them apart.

In this article, we will compare hip thrusts and deadlifts, explain how they work your glutes differently, and which one to use depending on your goals. We will also show you how to perform both exercises correctly and safely and give you some tips to make them more challenging. So let's get it, shall we?

What is Hip Thrust Exercise and How to Perform it?

The hip thrust is a dynamic resistance exercise designed to target and strengthen the muscles in the glutes and hamstrings. It has gained popularity for its effectiveness in building a strong and well-defined posterior chain. By doing a hip thrust correctly, you can engage these muscle groups, promoting better athletic performance.

How to Do the Hip Thrust

The hip thrust is an excellent exercise that helps make your backside and the back of your legs strong. Here's how you can do it:

Sit on the floor with your upper back against something steady like a bench or a sturdy chair. Put a weight (like a barbell or a heavy book) on your hips to make it a bit tougher. Bend your knees and put your feet flat on the ground. Keep your feet a bit apart – not too close, not too far.

Put your hands on the ground beside you for balance. Push through your heels (imagine pushing the ground away with your heels), squeeze your bottom, and lift your hips towards the sky. Your body should make a straight line from your shoulders to your knees when you're at the top.

At the very top, give your bottom a good squeeze. Feel that tightness! Carefully lower your hips back down. Keep control – don't just drop! Repeat the whole thing for the number of times you want. If it feels too easy, you can use a heavier weight next time.

What is Deadlift Exercise and How to Perform it?

The deadlift is a powerful exercise that works wonders for your whole body, especially your back, hips, and legs. It might sound intense, but don't worry – it's all about lifting weights with the right technique. Here's how you can nail the deadlift.

How to Do the Deadlift:

Follow these steps for doing a deadlift:

Begin by standing with your feet hip-width apart. The barbell should be on the ground right in front of you. Bend at your hips and knees to lower your body. Grab the barbell with both hands, keeping your hands just outside your knees. There are different grips, like double overhand or mixed (one hand facing you, one facing away). Choose what feels good for you.

Make sure your back is flat, and your chest is up. This helps protect your lower back. Engage your core muscles for stability. Push through your heels, straighten your hips and knees, and lift the barbell. Keep the barbell close to your body as you stand up. Stand tall with your shoulders back.

Lower the barbell back down with control. Keep it close to your body, and bend at your hips and knees as you lower it to the ground. Do it again! Lift, lower, lift, lower, and keep doing!

The deadlift is like a superhero move for building strength. It's not just about muscles; it's about making your whole body strong and capable. As with any exercise, doing it with good form is the key to getting the most out of it and staying safe. So, be sure to maintain a good form while doing it.

Hip Thrusts and Deadlifts— What to Choose for Glute Strength and Size?

When it comes to sculpting those glutes, both hip thrusts and deadlifts are heavy hitters in the gym. Each exercise targets the glutes in distinct ways, making them valuable additions to your lower body workout routine.

Hip thrusts are renowned for their direct focus on the glute muscles. By lifting the hips towards the ceiling against resistance, you activate the glutes through a significant range of motion. This exercise is particularly effective for glute hypertrophy, helping you build size and shape in this muscle group.

Deadlifts, conversely, are compound movements that engage multiple muscle groups, including the glutes, hamstrings, and lower back. While deadlifts might not isolate the glutes as intensely as hip thrusts, they contribute to overall strength and power. The sheer amount of weight lifted during a deadlift can stimulate muscle growth and enhance your posterior chain.

Choosing the Right One

The choice between hip thrusts and deadlifts depends on your fitness goals and preferences. If your primary aim is to focus on glute development, hip thrusts might take the lead. They allow for targeted activation and hypertrophy in the glutes.

However, if you're seeking a compound movement that not only targets the glutes but also engages other muscle groups, deadlifts offer a comprehensive workout.

What is the Overall Best Strategy?

The best strategy might be incorporating both exercises into your training routine. Starting with hip thrusts to isolate and activate the glutes, followed by deadlifts to engage the entire posterior chain, can provide a well-rounded lower body workout.

Remember, form is crucial for both exercises. So, if you're thrusting or deadlifting, maintaining proper technique ensures effectiveness and minimizes the risk of injury.

The Bottom Line!

To seek glute strength and size, choosing between hip thrusts and deadlifts depends on personal goals. Opt for hip thrusts if targeting specific glute development is paramount. Alternatively, deadlifts for comprehensive engagement of the posterior chain and overall strength. The choice truly lies in your preferences!