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Are squats really the best way to improve your glutes?

Are squats the best way to grow your glutes? - Australian Iron Man Magazine

With so much focus growing glutes with squats, studies show they're not the holy grail to growing a perky booty.

A: Well, going by social media, you’d think so, wouldn’t you? Luckily, there’s been some research. A recent study compared the back squat to the barbell hip thrust by measuring the electromyographic (EMG) activity of the glutes, hamstrings and quads during each of the two exercises. The subjects were 13 trained women who completed each exercise for 10 rep maxes.

The researchers, led by Bret ‘The Glute Guy’ Contreras, found that the barbell hip thrust actually stimulated the glutes and hamstrings more than the squat did. As for the quads, there were no significant differences between the exercises. 

Squats are obviously very important for a whole range of reasons, but if you or your partner are seeking an improved rear view, make sure you’re including hip-thrusts too.

Looking for more training tips? Choose your workout plan and kick-start your healthy eating regime today.

Photo: Roland Balik

Model: Janet Layug

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