Uploaded August 2023 | Updated September 2026, 23 hours ago
Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: mikematthews.co/yt
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If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts.
But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?
Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy.
And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study.
In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.
Our discussion includes . . .
- The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer
- Bret's take on a potentially fabricated study that stirred the fitness community
- The benefits and challenges of studying beginner trainees
- An exploration of training the glutes at varied muscle lengths
- The relationship between EMG studies and muscle hypertrophy
- The importance of technique over "feeling the burn" in compound movements
- Nuanced insights into the complexities of muscle growth mechanisms
- Practical strategies for those seeking to optimize their glute training
- And more . . .
So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don’t miss this episode!
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Timestamps:
0:00 - Please Like the video, Subscribe to the channel for more content, click the bell, and leave a comment below!
2:39 - Why was this research essential, and what drove its inception?
13:59 - What's the rationale behind focusing on novice trainees?
17:58 - How would outcomes differ with more advanced lifters?
25:49 - Shop Legion Supplements Here: buylegion.com and use coupon code MUSCLE to save 20% or get double reward points!
28:59 - The role of EMG in predicting muscle hypertrophy.
31:42 - EMG's Relevance in Bodybuilding Science
35:04 - How does this study redefine our understanding of biomechanics and other exercises?
39:22 - What larger impacts does this study have on fitness research?
45:13 - Additional insights from the findings and final thoughts.
49:35 - How to connect with Bret Contreras and his work.
---
Mentioned on the Show:
The study: biorxiv.org/content/10.1101/2023.06.21.545949v1
Shop Legion Supplements Here: buylegion.com and use coupon code MUSCLE to save 20% or get double reward points!
Bret Contreras’s Instagram: instagram.com/bretcontreras1
Bret Contreras’s Website: bretcontreras.com
Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: mikematthews.co/yt
--
If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts.
But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?
Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy.
And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study.
In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.
Our discussion includes . . .
- The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer
- Bret's take on a potentially fabricated study that stirred the fitness community
- The benefits and challenges of studying beginner trainees
- An exploration of training the glutes at varied muscle lengths
- The relationship between EMG studies and muscle hypertrophy
- The importance of technique over "feeling the burn" in compound movements
- Nuanced insights into the complexities of muscle growth mechanisms
- Practical strategies for those seeking to optimize their glute training
- And more . . .
So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don’t miss this episode!
---
Timestamps:
0:00 - Please Like the video, Subscribe to the channel for more content, click the bell, and leave a comment below!
2:39 - Why was this research essential, and what drove its inception?
13:59 - What's the rationale behind focusing on novice trainees?
17:58 - How would outcomes differ with more advanced lifters?
25:49 - Shop Legion Supplements Here: buylegion.com and use coupon code MUSCLE to save 20% or get double reward points!
28:59 - The role of EMG in predicting muscle hypertrophy.
31:42 - EMG's Relevance in Bodybuilding Science
35:04 - How does this study redefine our understanding of biomechanics and other exercises?
39:22 - What larger impacts does this study have on fitness research?
45:13 - Additional insights from the findings and final thoughts.
49:35 - How to connect with Bret Contreras and his work.
---
Mentioned on the Show:
The study: biorxiv.org/content/10.1101/2023.06.21.545949v1
Shop Legion Supplements Here: buylegion.com and use coupon code MUSCLE to save 20% or get double reward points!
Bret Contreras’s Instagram: instagram.com/bretcontreras1
Bret Contreras’s Website: bretcontreras.com
