Hip Thrust Versus Back Squat Training in Untrained Adults

This study compared the effects of two lower-body resistance training exercises - the barbell back squat and the barbell hip thrust - on muscle growth and strength in untrained young adults. Thirty-four participants were randomly assigned to train using either the back squat or the hip thrust, two times per week for nine weeks. Muscle size (via MRI) and strength (via weightlifting tests) were measured before and after training to determine whether one exercise produced greater improvements than the other, particularly in the gluteal muscles. Muscle activity during the first training session was also measured using surface electromyography (sEMG) to see whether early muscle activation could predict later muscle growth.

Inclusion Criteria: * Age 18-30 years * Body mass index (BMI) less than 30 kg/m² * Minimal resistance training experience, defined as averaging ≤1 day per week of resistance training over the preceding 5 years * Willing and able to provide written informed consent. Exclusion Criteria: * Participation in structured endurance training (e.g., running or cycling) more than 2 days per week over the past 6 months * Known overt cardiovascular or metabolic disease * Use of supplemental creatine and/or hormone-altering agents (e.g., testosterone boosters, growth hormone boosters) within the past 2 months * Any medical condition that would contraindicate participation in an exercise program * Any condition precluding MRI scanning (e.g., medically implanted devices)