Squat vs. Hip Thrust Vs

20/02/2017 Squat vs. Hip Thrust vs.
Deadlift Study Predictions - Bret Contreras

Squat Vs. Hip Thrust Vs. Deadlift Study
Predictions
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By Bret Contreras August 9, 2016
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Generating hypotheses is a fundamental aspect of scienti c discovery. I encourage all of you to form
your own hypotheses based on analyzing the biomechanics of the exercises and exploring the
available literature (click HERE to read the Hip Thrust Wiki Page).
The Lee Hamilton study is going to be a very big deal in S&C. Either my predictions will pan out and
the hip thrust will be catapulted to the top of the list of best glute exercises and most functional
exercises, or the critics predictions will hold true and hip thrusts wont lead to any improvements
whatsover and can be kicked to the curb.
It is quite clear to me that the critics have poor knowledge of sports science and biomechanical
instincts, but thats why research is so important. Rather than call each other names, cherry-pick
anecdotes, generate conspiracy theories, nd fake experts to make outlandish claims, shift goalposts
and demand impossible evidence, or warp logic to mold to preexisting biases, we can conduct
randomized controlled trials and see what the data reveals, then update our knowledge base and
form new theories.
We are going to move forward in conducting a huge training study (longitudinal/training studies are
rare in S&C because they require much more time and effort than cross-sectional/mechanistic
studies) that is going to provide much clarity as to how well the three most popular lower body
exercises (squats, deadlifts, and hip thrusts) compare with each other in regards to their transfer to
performance and ability to grow the glutes. When I say we, I mean Lee Hamilton and his team of
researchers, as theyll be conducting the study. But my team (yours truly, Chris Beardsley, Andrew
Vigotsky, Brad Schoenfeld, and John Cronin) will provide input and of course funding. This post will
seem intimidating to many individuals who dont have a good grasp of sports science terminology,
but Ill try to make good sense of it at the end in the conclusion section.
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20/02/2017 Squat vs. Hip Thrust vs. Deadlift Study Predictions - Bret Contreras
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In order to measure all of the variables of interest pre and post intervention (before and after the six
weeks of training), Hamilton and colleagues will be utilizing this technology and collecting these
data:
Electromyography (EMG): Mean gluteus maximus EMG amplitude and Peak gluteus maximus EMG
amplitude (between squat, hip thrust, and deadlift)
Tensiomyography (TMG):Gluteus maximus contraction time, Relaxation time, and Muscle
displacement
Force plates:Max Isometric mid thigh pull force, Max horizontal pushing force, Force, RFD,
Impulse, Power, and Work (between squat, hip thrust, and deadlift)
Linear position transducers: Barbell displacement and Velocity (between squat, hip thrust, and
deadlift)
Isokinetic dynamometry: Isometric hip extension torque at 90, 45, and 0 degrees, Isokinetic hip
extension torque at 60 deg/sec, 180 deg/sec, and 360 deg/sec
Ultrasound: Muscle thickness, Pennation angle, Fascicle length
Timing lights: 10m sprint, 40yd sprint, 5-10-5 agility
Radar guns: Maximum sprint velocity
Tape measures: Vertical jump height, Horizontal jump distance, Rotational medball toss distance
Goniometry:Hip and knee joint angular displacement (between squat, hip thrust, and deadlift)
Video capture:Hip and knee joint angular displacement, Segment angles
1RM testing: Squat max, Hip thrust max, Deadlift max
Were going to obtain a tremendous amount of valuable data which will require a serious amount of
time to properly analyze all of it.
Essentially, were going to take inexperienced lifters and subject them to 6 weeks of 3X/wk training.
One group will just full squat, one will just hip thrust, and the other will just conventional deadlift.
Volume will be matched and periodized, and progressive overload will be utilized.
Below, I will post my predictions based on my current knowledge of prior research, pilot data, and
strength training and sports science. I encourage you to make predictionsso that when the study is
nally published down the road, you can check to see how savvy your biomechanical instincts were.
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Selected Predictions
MechanisticData
EMG (Gluteus Maximus Amplitude)

Mean Activity
1. Hip thrusts
2. Deadlifts
3. Squats
Peak Activity
1. Hip thrusts
2. Deadlifts
3. Squats
Force Plate
Concentric Force
1. Hip thrusts
2. Deadlifts
3. Squats

Eccentric Force
1. Squats
2. Deadlifts
3. Hip thrusts
Concentric Power
1. Hip thrusts
2. Deadlifts
3. Squats
Linear Position
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Barbell Displacement
1. Squats
2. Deadlifts
3. Hip thrusts
Concentric Velocity
1. Hip thrusts
2. Deadlifts
3. Squats
ArchitecturalAdaptations
Ultrasound
Gluteus Maximus Muscle Thickness Changes
1. Hip thrusts
2. Squats
3. Deadlifts
Pennation Angle Changes
1. Hip thrusts
2. Squats
3. Deadlifts
Fascicle Length Changes

1. Squats
2. Deadlifts
3. Hip thrusts
Longitudinal Performance Adaptations

Force Plate
Isometric
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1. Deadlifts
2. Hip thrusts
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3. Squats
Horizontal Pushing Force Improvements
1. Hip thrusts
2. Deadlifts
3. Squats
Radar
Maximum Speed Improvements
1. Hip thrusts
2. Deadlifts
3. Squats
Timing Lights
10 Meter Sprint Improvements
1. Hip thrusts
2. Deadlifts
3. Squats
40 Yard Sprint Improvements
1. Hip thrusts
2. Deadlifts
3. Squats
5-10-5 Agility Improvements
1. Squats
2. Hip thrusts
3. Deadlifts
Tape Measure
VerticalJump Improvements
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2. Squats
3. Hip thrusts
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HorizontalJump Improvements
1. Deadlifts
2. Hip thrusts
3. Squats
MedballRotational Scoop Toss Improvements
1. Deadlifts
2. Hip thrusts
3. Squats
Isokinetic Dynamometry
IsometricHip Extension Torque at 90 deg Improvements
1. Deadlifts
2. Squats
3. Hip thrusts
IsometricHip Extension Torque at 0 deg Improvements
1. Hip thrusts
2. Deadlifts
3. Squats
1RM Testing
SquatStrength Improvements

1. Squats
2. Hip thrusts
3. Deadlifts
Hip Thrust Strength Improvements
1. Hip thrusts

2. Squats
3. Deadlifts
Deadlift Strength Improvements
1. Deadlifts
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2. Hip thrusts
3. Squats
Conclusion
Im quite certain that Ill be wrong on numerous predictions, but thats what makes research fun
learning via hypothesis testing.
Let me be the rst to say that squats and deadlifts are indeed harder to perform than hip thrusts.
You can check my Instagram and see that I do heavy squats and deadlifts and hip thrusts week in and
week out, and squats and deads require more psyching up and lead to greateroverall muscle
activation than hip thrusts. However, getting better at sports requires the preferential strengthening
of some muscles and ranges of motion (ROM) over others. Hip thrusts dont strengthen the quads like
squats or the hams/traps/grip/thoracic erectors like deadlifts, nor do they work you quite as well
down deep in the stretch position, but nevertheless they will transfer very well to performance. Hip
extension strength through a full ROM is paramount in sports, and the hip thrust is superior for
strengthening end-range hip extension strength. This is incredibly important and under-appreciated

in S&C
I was fairly con dent with certain predictions, especially strength predictions due to speci city. But I
completely guessed on other predictions, for example rotational power (I could make a good case for
all three exercises), midthigh pull (this will come down to deadlifts versus hip thrusts IMO), and
horizontal jump (this will come down to deadlifts versus hip thrusts IMO).

Ive picked hip thrusts to lead to the greatest levels of gluteus maximus mean and peak EMG
amplitude and concentric force, velocity, and power, as well as the greatest changes or improvements
in gluteus maximus muscle thickness and pennation angle, horizontal pushing force, 10m and 40yd
sprint,Home
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degree) hip angle, and max
hip thrust strength.
Ive picked squats to lead to the greatest levels of eccentric force and barbell displacement, as well as
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the greatest changes or improvements in gluteus maximus fascicle length, 5-10-5 agility, and max
squat strength.
Ive picked deadlifts to lead to the greatest improvements in mid thigh pulling force, vertical and
horizontal jump, medball rotational scoop toss, isometric hip extension strength at a exed (90
degree) hip angle, and max deadlift strength.
Summary of hip thrusts
I believe that hip thrusts will require the greatest amounts of electrical output to the gluteus
maximus (due to the interaction between the nature of the unique EMG activation angle curve
inherent to the gluteus maximus [see Worrell et al.]and the unique nature of the torque angle curve
inherent to the hip thrust exercise).
Due in large part to the superior EMG activation in addition to the tension and metabolic stress they
produce, I believe that hip thrusts will lead to the biggest gains in hypertrophy. Since the hip thrust is
hardest at the top of the motion when the glutes are shortened, they likely will not lead to any
changes in muscle (fascicle) length, but pennation angle might increase slightly.
I believe that due to the mechanical ef ciency of the hip thrust exercise, during the rising (concentric)
phase, it will yield the highest outputs of force (mass times acceleration), velocity, and power (force
times velocity). However, since individuals tend to just let gravity do its thing during the lower
(eccentric) phase, the hip thrust will yield the lowest eccentric outputs in force. I believe that the hip
thrust will also involve the shortest range of motion out of the three exercises.
I believe that due to the horizontal vector and torque angle curve inherent to the hip thrust, in
addition to the superior glute activity and moderate hamstring activity, they will transfer best to
sprinting and horizontal pushing force, and theyll improve torque production the most at a neutral
hip extension angle (end-range hip extension strength). Obviously they will maximize hip thrust
strength due to the law of speci city, but they will also transfer better to squats than deadlifts and
better to deadlifts than squats.

Summary of squats
Dueto the interaction between the nature of the unique EMG activation angle curve inherent to the
gluteus maximus [see Worrell et al.]and the unique nature of the torque angle curve inherent to the
squatexercise, I believe that the squat will yield the lowest gluteus maximus EMG amplitudes.
However, due to the muscle damage they produce in addition to moderate activation and tension,
they will still produce good gains in gluteus maximus hypertrophy (just not as much as hip thrusts).
And since squats are hardest down low in a stretched position ( exed-range hip extension), they will
slightly lengthen the muscle bers (increased fascicle length).
Since squats require a reversal from the eccentric to concentric phase in the air (hip thrusts and
deadlifts can almost be dropped to the ground), theyll lead to the highest levels of eccentric force
(mass Events
times acceleration
during
the lowering phase). Squats will utilize the greatest range of motion
in terms of barbell displacement out of all three exercises.
Due to the knee extension demands and heavy eccentric/lowering component inherent to the squat, I
believe that they will transfer best to agility. Due to speci city, squats will transfer best to squat
strength.
Summary of deadlifts
Due to the movement speci city between deadlifts and vertical jumps, I believe that deadlifts will
maximize vertical jumping ability. However, even though deadlifts are axial in nature, I believe that
theyll slightly outperform hip thrusts in horizontal jumping, due to the superior hamstring activation
inherent to the deadlift. Even though deadlifts activate the hamstrings better than hip thrusts, I
predict that hip thrusts will still be better for speed improvements due to the increased end-range hip
extension demands.
I picked deadlifts to transfer best to isometric midthigh pull force due to the similarity in movement
pattern, but hip thrusts will strengthen this test very well too due to the similarity in hip extension
joint angle and torques. I also picked deadlifts to transfer best to rotational power (rotational medball
scoop toss) since they utilize the glutes and the erectors very well and seem to involve more overall
core activity, but I can see hip thrusts and squats leading to good improvements as well.
Deadlifts will transfer best to deadlifts in accordance with the law of speci city, and theyll also
improve isometric hip extension torque at 90 degrees ( exed range hip extension strength) to the
greatest degree.
Bigger picture
Most important, I predict that all three exercises are needed to help maximize performance in
athletes.I cant wait to see how it all pans out!
14 Comments
Ron says: Reply

August 9, 2016 at 2:42 pm

I think the only one I disagree with (with a lot of undecideds) is the deadlift over
the squat in the standing vertical jump measurement. Supposedly, a standing
vertical jump is 40% hip, 40% knee and 20% ankle. I think this favors the squat a
lot more in the knee or quad and most likely more in the hip or butt. It took me a
while to be able to feel my butt working when I lift and it really started when I
switched to full squats. In my deadlifts before this I really felt it more in my
Events hamstrings and back and a lot less butt. Now, with my deadlifts, I try to think of

grabbing a bar and doing a leg press into the oor. I feel it mainly in the butt
with some quad. Still nowhere near 50/50. Well see..eventually.
Bret Contreras says: Reply

August 9, 2016 at 8:56 pm
Ron, I always thought the same thing too, but in a pilot study were trying
to publish, the deadlift outperformed the squat (non-statistical due to the
study being underpowered). So this in uenced my decision. I do think the
quads are very important in the VJ, but I think the deadlift mimics the
movement pattern a bit more, so Im up in the air too. Nice hearing your
thoughts.
Lollo says: Reply

August 10, 2016 at 1:50 am
Hi Bret,
This sound very interesting and I wish you all the best with the study!
I do have a few thoughts on this..
Have you thought about that some people are more quad VS glute dominant,and
how this can affect the study? Let say most of the people are quad dominant and
that group will perform squat or deadlift, I am sure the data will show that
gluteus maximus wont re as much as for those who perform hip thrust.
Also, technique and body structure, angles will make a big different how you
perform the exercise and what muscle will re more.
What are your thoughts on this?
Regards,
Lollo

August 10, 2016 at 7:30 pm

Lollo this all washes out when you have ample sample sizes in your
studies. I think we intend on having 20 randomly allocated subjects in
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the data is averaged out, outlier effects will be minimized.
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Chris says: Reply

August 10, 2016 at 6:49 pm
That sounds like a nice little project.

I love the heap of measurments the more, the better. Id add a 5, 8 or 10RM to
the 1RM test its easily done and provides more insight. And contrary to others
(Stoppani *cough*) you are aware of error in ation with that many variables.
Well, you sure wont convince those critics regardless what youre doing. They
dont understand science, they dont understand the topic. I wouldnt care about
them. I dont care.
However, every researcher has open or implicit goals as to what a study should
show. And can design the study accordingly to facilitate desired outcomes. Youre
obviously very invested and commited to hip thrusts being very valuable. I do
think evidence favours your position, but I still know this researcher team
in uences the study a bit pro-hip thrust. To make it clear: I dont accuse you of
any wrongdoing, thats just how research works. So Id love to see some
researcher who are a bit more neutral to or even critical of hip thrusts to come
up with similar studies.
Hey Bret, I even discovered a rst clever trick to ensure favourable outcomes for
the HT: You use bgeinners as participants who of course pro t more from the
easier learning curve of hip thrusts. As I said, no accusation, because beginners
are a valuable population because of several reasons (availability, less inference
of former training, homogenity, expected effect size > power).
Still, Id also love to see similar studies done with experienced lifters who are
pro cient and trained with all three exercises cancelling out the different
technical dif culty of the lifts.
Predictions: I mainly go with yours, after all youre the nerd on this. Maybe in the
10 yards HT not rst, and in the VJ squat rst previous research in yo face!
And please grab as many beginners as you can lay your hands on in a ten km
perimeter of the lab it is so useful with these many variables to have a big N.
After all, preparation and setup is the majority of the work you dont have any
blood work so the total costs are pretty similar whether you take 10 or 30.
All the best for the study you guys are doing a great job!
Greetings from Germany, I hope our sports scientists nally get on their asses
and publish more (internationally)!

August 10, 2016 at 7:50 pm
Hi Chris, thanks for your response.
1. I dont see why a 5, 8, or 10RM would be necessary; were interested in

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maximum strength gains so the 1RM tests and force plate tests will

accurately predict gains in force production in multiple vectors and
patterns.
2. The error in ation topic is controversial. We usually do Bonferroni

corrections to address this, but in this case, since were measuring
potentially 50 things (I listed 24 in my predictions), youd have to divide
alpha (.05) by 50, yielding a new p value of .001 in order to achieve
signi cance. This heavily prevents the risk of committing a type I error at
the expense of massively increasing the risk of committing a type II error.
There are other corrections we could go with, or we could publish multiple
papers with the various data grouped together (EMG paper, force plate
paper, ultrasound paper, performance paper, etc.). But its de nitely a
controversial topic in statistics and I personally dont like post hoc
corrections as a) they discourage scientists from gathering comprehensive
data, b) the topic can be easily addressed in the limitations section of the
paper, and c) the tests will be determined a priori so we cant be accused of
p-hacking of going on a shing expedition.
3. Funny you should mention the learning curve; our recently published
performance paper on front squats vs. hip thrusts had subjects who had
previously performed the front squat for a year (but not the hip thrust).
Going by your assessment, this would make it more fair for the front squat
group, but others would claim that this yielded an advantage for the hip
thrust. I do agree that there are different learning curves associated with
the different lifts, but I wonder how rates of strength gains compare over
the course of 6 months or 1 year or 2 years between the 3 exercises; they
may not be very different.
4. Were de nitely all biased whether we realize it or not, but I think my

studies are indeed very fair as Im aware of my biases and I want to
produce legit studies. So I dont think I in uence the outcomes with my
designs whatsoever in terms of providing an advantage for squats or hip
thrusts, etc., especially since I have a team who looks over everything
thats done (they arent invested or biased and theyre pure scientists
seeking the truth). In the end, I want to publish long-lasting research that
will be reproduced and built upon, and I only seek the truth as deep down I
love squats and deadlifts just as much as hip thrusts and I want to know
the real science behind how everything works for the betterment of my
own training, my training of clients, and my online programs.
However, your points are taken, and Im glad you posted your thoughts. We
will de nitely strive to obtain ample subjects to enable us to achieve
statistical power and not commit any errors in our recommendations.
Chris says: Reply

August 11, 2016 at 10:44 am
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Thanks for your answer, Bret.
2. I think your point c) is the most important one that makes it legit
to procede this way.
3. I probably described it misunderstandingly: If you put strength
training novices on free weight exercises, the gains within a short
time frame are in part determined by the learning curve of the
exercise. Hip thrusts are easy to learn (which is a good thing), thus
enabling good strength gains within a short time frame. With SQ and
DL, you cant use your actual capacities because youre occupied with
technique. Its exactly what happened in this study referenced by
Lyle: http://www.bodyrecomposition.com/research-
review/comparison-strength-muscle-mass-increase-young-
women.html/ So exactly what you said: When comparing pre-post
measures for a training time of one year, this wouldnt be a bias.
Neither with lifters who are experienced in the lift theyre grouped
into. But within 3 months AND strength training beginners, this
logically favours the easier exercise the hip thrust. So yes, in the
Front Squat vs HT study, this also favoured the HT participant,
because youre looking at change (delta) measurements.
4. I give you every bene t of the doubt and even how sincere and
classy as a person I have known you albeit not in person, but only
virtually in the last four years following your great work, youre still
human. There are hundreads of cases of well-meaning, sincere
researchers who have nevertheless without any conscious
manipulation whatsoever produced results that couldnt be
replicated by people who were neutral to the topic. So I stand by my
wish to see more HT research coming from other researchers.

August 11, 2016 at 8:57 pm

Chris, regarding point #3, this is exactly how I understood it. I

can understand the logic and I realize that many experts share
this sentiment, and I do agree with it if you start off with an
advanced variation. For example, if I take a beginner and throw
them right into barbell squats and deadlifts, theyre form may
be horrendous and theyd have to hold back in order to
improve upon their technique. But if you started off with
goblet squats and box squats for higher reps, they can work
the muscles just ne (if you EMGd these folks youd see very
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But since the adolescentContact
males in the
training study already had a year of practicing the front squat
but no practice with the hip thrust, some could see this as a
bene t for the front squat group (they were no longer in the
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learning phase but they had laid off from the exercise), while
others would see this as a bene t for the hip thrust group (they
could get beginner gains from the hip thrust but not the front
squat). I hope that makes sense. And if this were true, then it
would infer that we should start all beginners off with
machines and gradually transition to free weights so they can
work their muscles hard all the while, but I dont do this with
my clients; they all start off with variations of squats, deads,
hip thrusts, lunges, presses, pulls, etc.
Regarding point #4, youd be a fool not to think this way. Hell, I
mention this in my Glute Lab Seminars and in my Hip Thrust
wiki post (you always want to be patient and wait for research
to be duplicated especially if the only lab pumping out
research has a vested or biased interest in the outcome). I have
heard rumors of a European lab submitting an EMG study for
publishing involving the hip thrust, and theres a case study
conducted by another American researcher that showed similar
performance ndings (but slightly different in the case of the
vertical jump, and it measured more variables) as my study. But
there will be much more in time. So youre just being a good
scientist and I agree with you.
Cheers, BC
Nick Carey says: Reply

August 18, 2016 at 1:50 am
Hey bret, Awesome work to all involved, when can we expect results roughly?

Anoop says:
August 24, 2016 at 6:19 am
Reply
Hey Bret,
This is very interesting! And looking forward to it.
The only thing I would suggest is to do a sample size calculation using a main
outcome ( like vj or HJ) than just picking a random number of 20. The rest of the
outcomes could be secondary. This will ensure there is no multiplicity problems
or p-hacking.
Graham says: Reply

Events August
28, 2016
at 9:53 pm
Hi Bret,
A couple of observations/queries
1) squat vs deadlift for VJ; as well as squat depth, another variable to consider is
how low the participant crouches in their VJ and the relationship of this when
comparing speci c joint angles. A study released in the past couple of months
suggested 1/4 squats have more immediate carryover to both VJ and sprint speed
than 1/2 or full squats
2) a while (3 years lol) ago you released gures regarding glute activation on
kneeling squats; what are your thoughts on the likely increase or decrease in this
number if you were to turn the movement into more of a good morning/squat
hybrid (if you can imagine the bottom position looking like a Z where the
hamstrings touch the calves and abdomen touch the quadriceps)
Regards,
Graham
Logan Edwards says: Reply

September 7, 2016 at 6:55 am
My main concern with this study is about the participants. How are they going to
account for the drastic variation in genetics. The study might include some
individuals who are genetically predisposed to jumping or sprinting power but
have lived sedentary lifestyles. These individuals could skew the results
drastically, so hopefully the number of participants is large so we can eliminate
the extremes.
I personally dont know much about all the angles, forces, elongation etc. you
bring up. I do know that for myself, the squat translates extremely well to
increased deadlift numbers while the opposite is not true. To me, the squat feels
like it translates to increasing power for a larger variety of activities, so I expect
it to perform better than you predict on a number of tests.
It will all be interesting to see!

Logan, great question. If you conduct a power analysis beforehand, you can
get an idea of the number of subjects youll need to achieve good
statistical power, and this should wash out the effects of genetic variation.
We intend on having ample subjects in our study.
Events Mark
says:
Reply
I cant get my head around pennation angle

Looking at this picture :
https://en.wikipedia.org/wiki/Gluteus_maximus_muscle#/media/File:Sobo_1909_294.png
, will bers be more horizontal or vertical if pennation angle increases?
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20/02/2017 Squat vs. Hip Thrust vs.

Deadlift Study Predictions - Bret Contreras

Home About Me Articles Store Testimonials FAQs Contact

Home About Me Articles Store Testimonials FAQs Contact

EMG (Gluteus Maximus Amplitude)

Pennation Angle Changes

Fascicle Length Changes

Longitudinal Performance Adaptations

Horizontal Pushing Force Improvements

40 Yard Sprint Improvements

5-10-5 Agility Improvements

MedballRotational Scoop Toss Improvements

IsometricHip Extension Torque at 0 deg Improvements

Hip Thrust Strength Improvements

Summary of hip thrusts

Ron says: Reply

Bret Contreras says: Reply

Lollo says: Reply

What are your thoughts on this?

Bret Contreras says: Reply

Chris says: Reply

That sounds like a nice little project.

Bret Contreras says: Reply

1. I dont see why a 5, 8, or 10RM would be necessary; were interested in

2. The error in ation topic is controversial. We usually do Bonferroni

4. Were de nitely all biased whether we realize it or not, but I think my

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Chris says: Reply

Bret Contreras says: Reply

Chris, regarding point #3, this is exactly how I understood it. I

Nick Carey says: Reply

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Graham says: Reply

Logan Edwards says: Reply

It will all be interesting to see!

Bret Contreras says: Reply

I cant get my head around pennation angle

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