06/04/2026
Hip thrust? Why Yes please!
When it comes to building glutes, the internet is full of arguments. Some swear by heavy squats. Others insist the hip thrust is king. But a unique six-week experiment involving identical twins may be the clearest real-world test we’ve ever seen — and the results were far more dramatic than anyone expected.
The study was conducted by strength coach Bret Contreras, widely known as the “Glute Guy,” who designed the program specifically for two genetically identical sisters: Sara and Amanda. Because identical twins share almost the same DNA, they make the perfect test subjects for comparing different training methods. The goal was simple: find out which exercise builds glute size faster when used as the only main lift.
For six straight weeks, one twin did nothing but squats, while the other did only hip thrusts. Same schedule. Same volume. Same sets and reps. Same diet. No other glute-focused movements allowed. The idea was to isolate the effects of each exercise without interference from accessory work.
Before and after the program, the twins had their glute measurements taken using both tape measurements and 3D body scans. And the difference was undeniable. While both sisters saw progress, the hip-thrust twin experienced significantly larger glute hypertrophy, confirming what many coaches have suspected: hip thrusts produce higher levels of glute activation and mechanical tension specifically targeted to the muscle.
Squats still delivered benefits — especially for quads, core, and overall strength — but as a pure glute-building tool, the hip thrust proved to be the more efficient of the two. What shocked most people wasn’t just the final numbers, but how quickly the gap widened. Even with perfect compliance and identical genetics, the hip-thrust twin pulled ahead week after week.
This experiment didn’t “cancel” squats. It simply added nuance. Squats build powerful legs and full-body athleticism. Hip thrusts build glutes rapidly and directly. And when used together, they create the strongest possible combination.
But in a head-to-head showdown with every variable controlled, the glute-growth crown wasn’t even close.
