N1 Experience E4: Squats VS Hip Thrust Study Part 2

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Glute Camp Aug 26-27th Boulder CO



On this Episode of the N1 Experience Kassem sits down with Daniel Plotkin, the lead author of the 2023 study comparing the squat vs the hip thrust for glute hypertrophy. Also on todays episode is Milo Wolf, who is at the forefront of the research on range of motion for hypertrophy. Together they give a much needed breakdown of the current research on glute training and what if anything this new study changes in how they approach programming for glute growth.

00:00:00 – Visual evidence in research and the desire for more data transparency
00:06:02 – Discussing EMG results and limitations
00:18:35 – Addressing claims being made on social media regarding the squat vs thrust study results
00:23:10 – responding to Voldemorts claim about fascicle length
00:26:38 – Debunking the claim that lengthened position hip extension works lower glutes and short position works upper glutes
00:29:00 – Tangent on stretching for hypertrophy
00:31:10 – Would we expect a different outcome in trained subjects?
00:38:28 – Tangent – The tough life of a researcher
00:42:07 – Pre-Print VS Peer Review, pros cons and considerations.
00:55:12 – The impact of social media on study exposure and science communication.
01:01:12 – Everyone current position stand on glute exercise selection
01:09:00 – Sensation didn’t correlate with hypertrophy and other reasons why we don’t think adding bands around the knees is a good idea for the hip thrust.


Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Plotkin Et al.

Effects of squat training with different depths on lower limb muscle volumes. Kubo Et al

Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women. Kassiano Et al