Hip Thrusts vs Squats, What Builds a BETTER Butt? | Mind Pump 2517

the great debate is going to get settled today hip thrusts versus squats which one builds bigger glutes which one gives you a better butt today we decide for once and for all which one's the best and believe me we will give you the conclusion oh wow we're weighing in on this one we are weigh this is the biggest it's h the social media debate of of uh the last few years this is like the biggest debate in Fitness uh and it has been for a long time maybe also uh amongst our our peers yes our our respected friends of ours that's why this one's such a big one is because you have it's you have really smart people weighing in on both sides some people saying oh it's the hip thrust Brett Contreras right good friend of ours yeah he's the you know he regards himself as the inventor of the squit hip thrust and I say regards himself because pretty sure they existed before you Brett but I'll believe you he popularized it I think he actually says that I don't think he say he said the weighted hip thrust which you know I I guess I'd give that to him right I don't know anybody was really doing heavy weighted hip thrust before Brett popular nonetheless super smart guy knows his stuff uh does studies sites data he's Pro hip thrust then we have the other side other really smart athletic trainers scientists coaches strength coaches saying squats squats are F better for developing the glutes barbell hit thrusts are astronomically overrated now before you have a contion Kyle I'm not saying they're ineffective if you're main goal is to build bigger glutes barbell hip thrust can help with that and you got everyone looking at you while you're dry hump in the [ __ ] air meanwhile you could have just done Romanian deadlifts or squats or lunges or Bulgarian split squats or step UPS or hyper extensions or even single legegg hit thrusts which are infinitely more convenient and super easy to progressively overload now if you enjoy barbell hit thrusts then [ __ ] do them they're effective like I said now if this offended you and really hurt your feelings I just I want to say I'm sorry that you're so sensitive that my opinion on an exercise could ruin your day all right that's Jordan s he makes some good points so I agree that the setup is a pain in the butt now when he says dry humping the air I do think we need to get over what it looks like so if you're a man what would you rather do loaded bending over or loaded thrusting I'd rather do the thrusting but bending over is perfectly tolerable because it's been around for a long time now when he says overrated and there are better exercises for what for glute hyper well that has not been shown but on a set foret basis they're similar but we have no evidence right now on Romanian deadlifts on Bulgarian split squats the hip thrat are actually more functional than squats now I'm not saying don't do your squats I'm just saying you need both so it's it's a debate and and you have people on either side really smart people and almost nothing will elicit an argument on social media in our space like this debate right here I I mean I think I think it's a this is a fun one it's a it's a um it's a great conversation uh and I do think there I do think that I can make an argument in both directions which is why I think this makes I don't think it's as clear uh as one or the other um per se I mean and I think something that we've we've communicated on this podcast many times is why why you know relegate yourself to just one right why I mean it's a tool in your tool belt uh why not utilize uh both um not to mention uh the individual variants that we always talk about that we found with so many clients I can't tell you how many times uh an exercise uh a diet uh that I've put one client on that is was just magical and life-changing for them and then somebody else uh it didn't move the needle and so I I think we believe in the Nuance of of the individual and uh would never say I'm a this guy only uh we would take that case by case on the client and probably determine it that way now to be clear um I mean when I was started training iance uh you know 20 25 years ago or more uh hip th weighted hip thrust were not a thing I don't really nobody did weighted hip thrust now to be fair very few people also did barbell squats in deadlifts there was bridging but there wasn't really hip thrust yeah so nobody really did them um it wasn't really an exercise now we did hip thrust body weight you know I did them as a trainer to help people connect to their glutes um but I never did them with with weight and I didn't have I didn't really struggle with clients developing their glutes with the tool tools that I used which did not include um the hip thrust that being said they they became popular really fast and you have a lot of people swearing by them uh for glut development um so in a relatively short period of time it's one of the few times I've seen because you you could say barbell squats and deadlifts weren't super popular either when we were trainers but before we were trainers they were popular they just kind of fell out of favor fell back in favor hip thrust is one of the few exercise I could think of that almost nobody did and then all of a sudden everybody started doing so there's a lot of value there uh for sure now it's hard to go to a gym and not see people doing hip thros yeah I I would love to to do this in a way where Doug is keeping track of uh the points made and so we could literally score this as we make an argument or a debate for either or uh and we keep track and then at the end of it we can make our our final statement on what and we have to come up with a winner at the end so that's what I'm going to say right now okay what's the qualifiers cuz I mean right away you could building a butt that's it just building building a butt what builds me that is why if you were hip thrusting at least I think most people that are hip thrusting are in pursuit of a biger of bigger glutes uh this is not an argument to say which one is better for sprinting or jumping higher or overall leg development this is you want to build an ass is the hip thrust the king of building an ass or is the squat the king of bil from a hypertrophy perspective that's it now what's cool is uh this debate started started a while ago uh ever since sprit contrerus really popularized the exercise and since then we've had studies that have been done on it um one of them got a questioned there was one study that showed that barbell squats developed bigger glutes uh than than the barbell thrust however afterwards uh Brett and other scientists went in broke down the data and it's it's likely that the study itself was not um was there was there were some numbers that were funny in there that being said I've looked at a lot of studies on this um one uh which will post up one of my favorite ones and now when you look at studies on exercises comparing exercise versus exercise you want to look at who they're studying is it are they beginners are they Advanced um uh what's the frequency and the volume are they controlling for those things because obviously if you're doing more volume more frequency of one than the other then that could you know change the the effect but the studies essentially show that both produce similar gains when the volume is controlled in other words the studies show that they're right around the same now that I'm not ending there okay so I know I said we're going to come up with a winner because we've trained clients for a long time studies give you some information but they don't tell the whole story they really don't because anecdotally if I were to do a survey among people who strength train regularly especially women who strength train regularly and I say women because they're the ones that typically are most concerned or interested in developing bigger butts if I were to tell them to rank the top butt building exercises anecdotally the hip thrust would win I I would bet that uh all day long um so in the world of Fitness they say that hip thrusts build bigger butts yet the data shows they're similar so I think we should go down some of the points um and and you know pluses of either exercise and what makes them maybe why why do they develop similar amounts of glutes do some people like why why anecdotally do people tend to prefer hip thrust for butt development let's talk about that for a second so first off squats have an advantage in that they load the glutes in uh in a stretched position so if you look at the data on the on a range of motion uh of a muscle right by the way that that to me I mean I guess you presented that as an advantage that is a point for squats so that to me is it's more this is a this is a Point why there's there's there's tons of studies of support why that is such an important part to building mus load stretch position yes right so the fact that you can load it in heavier in a stretch position than you can a hip thrust makes the squat win this category this is one point towards a squat one point towards the squat so if you look at the squat versus the hip thrust what you'll see is so when you look at data on how when where a muscle is loaded and what produces the most hypertrophy or muscle gain first off all ranges of motion build muscle so it's not like one builds muscle and the rest don't but what they show in the data is when a muscle is loaded in stretched position that produces uh the most muscle growth in other words loading my bicep when it's fully lengthen versus when it's fully contracted the lengthen position is going to produce the most muscle growth if we're comparing just you know head-to head squats load a lot in the like the hardest part of a squat is the bottom yes and that's where you're glutes are in a lengthened position I also want to make the point that the pro squat people and anti-ip thrust people will will attached this study this is the argument they will make on why it's completely better and I'm glad you preface that with it doesn't it doesn't mean it's the only place you build muscle this is just this is a point for squatting over a hip thrust it doesn't tell the entire yeah it doesn't tell the entire story and it doesn't mean just because of that it is superior to building the that's right now a hip thrust if you if you perform a hip thrust or watch a hip thrust the load in the stretch position isn't very high you're not in a fully stretched position with a hip thrust because you're kind of limited by the ground right so when you start at the bottom you're not uh fully stretched uh but you do get a crazy squeeze at the top right but again the shorten position doesn't produce as much muscle growth as the lengthen so again one point goes to the squat in this category because it's loading in the stretch by the way if you perform squats and you want your butt to grow they have to be full squats stopping just short full range of motion yeah full range of motion is where you're going to get gluten development there's lots of studies that point to this like if I'm doing parallel squats or above parallel squats most of it's going to go to the quads but if I'm going all the way down all the way up good technique right good control um those are the prerequisites then I'm going to get a lot of activation in the glutes hey parents if you want to find a multivitamin for your children that isn't just candy and filled with sugar click on this link it's higher health now I want to defend the hip thrust and give it a point for one of the reasons why we used to use it before it even became popular for loading and one of the reasons why we use this as a tool well before it became popular to load was it was easier for your clients to connect to the glutes yes so and this matters when you're talking because especially when you're quad dominant well exactly because even though the squat traditionally should be better for building the glutes how many clients have you guys helped that squat all day long but have flat asses because they can't connect to their glutes in that movement and so therefore an exercise or a movement like in hip thrust where it's really easy to connect to the glutes for that person okay here's an example where that hip thrust would be a better movement for that client than the squatting totally and you know uh as a trainer Point hip thrust point one point hip thrust uh as a trainer every and by the way this is a fact okay okay it's harder to connect to a muscle in its lengthened position than it is in its shortened position in other words if somebody has trouble connecting to their pecs the way that I get them to figure out how to connect to their pecs is I have them squeeze their pecs in a shorten position short not in the length in position this is true for any muscle anytime I worked with a client and they're like man I can't feel Muscle X the way I get them to feel is to have them squeeze that muscle in a shorten position trying to get somebody who has trouble feeling a muscle to feel it in a length of good luck yeah it's not going to happen this may be one of the reasons why people who have a history of poor gluten development love hip thrust oh yeah just to um you know emphasize that and and um stay stay there in an isometric position to be able to recruit um it's so much more effective in the shortened position like that oh I I also think this is the reason why the earlier point you made what by if you were to survey just 100 random women 100% they feel it more like that exactly because and this is a mistake though by a lot of clients a lot of clients think that just because you feel it more it's necessarily a better exercise it can be and that that's a great point to it but it just because you can feel an exercise more than another exercise doesn't necessarily mean it's better for developing that but that is what will that will be the perceived value of that exercise and why if you were to do a survey of a hundred random women that all exercise I feel that one they would say oh hip thrust is the best for me and their logic behind that is isn't necessarily because oh I grew 4 in by doing hip thrust versus 2 in of doing squats it's because you hip thrust with them you squat with them you can guarantee all hundred of those people felt the hip thrust now that's now I don't want to understate that though either Adam like being able to feel a muscle you're trying to develop even if the feel part doesn't contribute to the growth it does contribute to ability to to to Target that muscle with other exercises so the way I use the hip thrust as a trainer was when I did deadlifts or you know squats or sumo squats or Bulgarian squats and I had a client who's like I I don't feel my glutes I don't feel them activating I would do HP Bridges which is you know kind of version of a hip thrust get them to feel their glutes squeeze hard at the top go back to doing the squats and now because they know where the glutes are and how they feel them they're able to perform the squats in ways that Target the glutes even better that's one of the main how are you going to get a pump if you can't really recruit properly like that that's right that's right 100% all right next so now we got one point of each right squats loaded them in a loads them in a stretch position hip thrust easier to connect to now this next one uh is is going to go to the squat it's which one has more functional carryover all right let's define functional yeah which exercise is going to make you stronger and better at other stuff let's just let's just Loosely label it that way squats here uh hands down um hypertrophy alone if you look at the data on which one builds a bigger butt you'll notice that they're very similar however in those same studies will show that you get more quad gains with the squat and similar gains with the GL glutes so one exercise is going to give you as much glute gains in those studies as a hip thrust but you're going to get more gains in other places as well yeah from an athletic standpoint was just more joints involved good luck finding a strength and conditioning coach that's going to say hip thrust is better uh than a barbell squat it just it makes you faster it makes you more stable it's you're going to get more ankle you know um development you know around the ankle the knee it's it's going to give you healthier hips if to perform properly fun for functional overall development u i mean you have to consider like the multitude of variables to uh you know lateral forces rotational forces all these things you need to stabilize uh with a squat versus just the isolated you know uh hip thrust now you're getting that hip um hinge movement which is valuable for sure but like there's just a lot more variables a lot more uh you know joints and everything else that have to accommodate for this load now I 100% agree with this uh is this also where you would lump in um the the carryover from the benefits of the CNS from the squat also because the it's a louder signal too ex the the and then also just the to organize all those muscles together in order to perform it properly that that skill translates to other movements that you're going to have to get good at um like if you're that can also develop your glutes by the way like exactly like not a lot of people I at least not off the top of my head can I think of that were really good squatters that I couldn't teach how to deadlift hit like do any almost any other hip obviously hip thrust that's very easy for that person so if you were a really good squatter that was what if not the most difficult movement I had to teach you and so it just everything else I taught you to do seemed easy compared to that and so there's value to that versus someone who's just really good at hit thrusting but they're terrible at squatting I'm not getting any of that carry from that too and so you're not developing much of the rest of the body you're not going to get lots of carryover in comparison to athletic performance unless that particular style or type of hip extension is horal you know versus vertical it's just it's a completely different animal yeah and you know functional carryover I know people who just want to develop a body that looks different think this isn't a big deal but you keep working out for for years keep doing this for 5 years 10 years 15 20 years and you'll see how big of an impact your ability to be functional has on your body on your ability to develop a a good-look body you take someone who's been working out for 15 years who loses functional ability because they only focus on developing muscles to look a particular way and little by little they lose the ability to do different exercises and their ability to develop a a nice looking physique starts to decrease so it's not just about performing better on the field or being a better athlete it's also about being able to maintain a better looking body for longer you know for for a long period of time so functional carryover is important uh for many many reasons and the squat has the point yeah it wins for sure so squats two yep hip thrust onep so far hey sorry to interrupt look are you struggling to see results with your butt workouts are your glutes not responding we have a secret to a great butt guide now this gives you strategies exercises nutrition tips on how you can develop a great backside you can download it for free right now by clicking on the link below in the description next uh this now it's funny is that this is the counter to what I just said hip thrusts require less skill now we just made the case that the functional ability of the squat is better but there's actually a positive here for hip thrust and that you can go you can train it and go heavy and hard with the hip thrust way before with a squat well let me and let me give you a scenario where this comes to play uh brand new client that's right hires me uh no experience lifting weights whatsoever part of their primary goal I want to build my glutes I don't know how to squat I don't know how to deadlift I don't do anything I'm just learning how to exercise and I want but my primary goal is Adam help me build my butt I am and I got six weeks time to show this client the most results I can my hip I'm going to the hip thrust period period because the it's going to take that client more than 6 weeks to even get a decent squat before I can even get the benefits of loading it super heavy in the stretch position or full range of motion or connecting to the glutes already so in a and this is a again why studies don't tell the full story because hey if I had a beginner client I only had six weeks and I compared head-to-head those hipos are going to win all day right there so there's an example of where that tool becomes extremely valuable is I've got a brand new client they want to build their glutes and I I've got a short period of time to show them results in their glutes the hip thrust is going to be the prime the prime one I go to over Squad you need way more Mobility way more practice way more skill to be able to perform a deep building squat whereas with a hip thrust I could take so long as they're healthy no crazy injuries I could take the average person and within by week two we could load a hip thrust by week two I can load it appropriately I can't do that with the squat it's going to take me months to get them to develop the mobility the control of stability now once we develop those things then the value of the squat goes through the roof but when it comes to like which one can I jump into and just build my glutes like hip thrusts require very little skill and that's actually in in in this particular case an advantage yeah but I I also don't want to confuse the audience because it they're different right it's like uh you're going to the the early on uh Roi on the the hip thrust is going to be really high and then it's going to fall off dri it's going to drift off relatively quick because the skills learn you got really quick and strong at it you got all the the return on it just keep adding loow yeah and then eventually you peek out you're hitting your max whatever and you're probably inching out the rest of the way where the squad is going to be a slower Roi but it's going to continue to compound over time and so if we extend this out over two years they're going to look more close the same after two years or maybe even the squad edges it out in two years because of the other things that we're talking about so keep that in mind it's not saying that oh that oh then that sounds like H thrust is the way to go because I can get good at it faster at it get the well yeah the initial return but then it's just going to look different over right but if you're watching this or listening to this and you're like oh man squatting deep it's tough for me I have challenge with I really want to build my butts my butt I want to get really good results relatively quickly like this is a point for hip thrust you could literally turn this off go to the gym start hip thrusting and within a couple weeks you're adding load to it and you're building your butt whereas with the squat that's a complex exercise it takes time requires a lot of a lot more mobility and control and stability than the hip thrust so one point for hip thrust and so I think now we're we're tied right okay next is what builds better legs we're not just talking about the butt but the overall lower body and let me tell you why that's important okay because cuz someone might be going wait a second I thought you guys said this is only building butt and hypert for butt but here's the thing like if you and I've talked about this let me use another part of the body I've talked to this with like somebody who wants developed looking arms what I'll focus on many times is their shoulders yeah because the shoulders the aesthetic that's right it'll add the aesthetic so even though maybe uh if we and this is again why the studies don't tell the whole story maybe that client who I developed the entire legs doesn't show the same circumference I oh I grew an extra inch on her butt but because her legs are more shapely it creates the illusion of a better butt which I'll tell you every client is just as happy with if I can if I can give a client symetry the look that they want regardless of what the tape measure says or not is less important now for studies and arguing purposes that matters for people but let me tell you from training lots of people who said I a better butt if I can give you a better butt whether the circumference on the tape measure says less or more doesn't really matter so long as the client goes oh my God Adam the way my butt looks looks better well yeah part of that is because we developed your hamstrings really good and your hamstrings and your quads look really good and shapely and now it's making your butt look even better 100% And I never saw this before I never saw this before until recently recently now because the hip thrust is so popular for developing the glutes I'm starting to see disproportion of bodies and it doesn't look good yeah your butt's big Instagram but but your legs are underdeveloped and it doesn't look as good in fact you'd be better sacrificing a little bit of butt gains develop some more quad and hamstring you'd have a better overall look so what develops better legs like this is a point for squats you want the overall lower body to look good not just the butt area because when people look at you it's not just your butt they're looking at you know you brought that up the other day off air and uh I I guess now that you've said it I've really started to notice the difference and it it reminds me of when we first started seeing the butt surgeries yes and I remember tell I tell Katrina like when I'd pointed out and she be like how do you know and I'm like What's really obvious because you have this girl who has this crazy round butt and she has no hamstrings they just fall off like a cliff there's no shape to them they're just straight so that tells me she's not training her postor change she went and bought that ass because what she's done is she's slapped on this huge oversized muscle on the backside on her backside and the hamstrings don't match it so it's really for a trainer it's really obvious to see that for the first time ever I kind of agree with you you're starting to see a little bit of that because it's not as Extreme as the implant extrem but you can tell but you can you can see this that oh my God there's like no emphasis it's an overdevelopment versus and I and I can't tell you what a difference when when the goal is I want a better butt I want a rounder Fuller better looking butt the hamstring and quad development plays a major role and ju trust me like yes from a circumference if that's all we cared about then okay well then you're you're but then that's like the same argument as the the guys who are wearing waist trainers who want a smaller waist going it's like the dumbest argument ever it's just like you want a better stronger better looking physique yeah you could atrophy your waist just to show that taper yes you could disproportionately grow your butt to make it look an inch bigger but it'll look way better if you have the legs developed with it totally all right so now looks like squats in the lead but here's the last one and that is that hip thrusts can be done more frequently now squats will H now you could squat relatively frequently but there comes a point where you keep squatting you're going to fry yourself and you cannot continue taxing this is the CNS point that I was making this is a CNS point it just fries your body like if try squatting hard four days a week it's not going to happen if you do squat four days a week at least two of those days if not three of them are going to have to be really easy now hip thrusts are interesting this is one of those rare exercises that you can load heavy and do a lot of I mean you can hip thrust five days a week and four of those days can be relatively hard if you're well trained and it won't overtrain you like a barbell squat with a barbell squat will fry you way before hip thrust now why is this a benefit well you're trying to build your butt like if I could do an exercise more often then that means I can send a louder signal this is why those studies that I talked about when they equate for volume and frequency they both develop similar glute muscles but anecdotally people are like hip thrust why here's the main reason why because they can hip thrust more often than they can squat people need to understand why this is such a secret weapon and a massive point for the hip thrust huge it's a massive point because here's an example of in the real world and not in a study that's right do they do they have to match up you don't have like if yes if you compared the hip thrust the exact amount of volume Zack mount ofense everything as the squat then we do see this really even thing but in real life you wouldn't do that if with a client that wants to build the greatest butt I'm going to do everything in my power to give them the results that they want and if that means I'm adding an extra day of hip thrusting cuz I can because they can handle it I'm going to do that now I know from making mistakes in the past of just adding more squats no I end up taxing them they end up plateauing even going backwards sometimes because they can't handle that where with hip thrusting I can push that lever a little bit more which I would recommend doing if that's what I'm trying to get out of it and so this is a massive point for the hip thrust that is hard to tease out from a steady because it's not going to be even right so here's the deal we have a tie right now okay they're both tied with point but we have to pick a winner now here's the deal we train clients real people in the everyday world and like you said Adam studies are great but the real world is not a study so here you have people who they want to build their butt maybe they're struggling to connect to it they want to do everything they can to develop it and what we're the the the criteria is glute growth only that was a standard what builds the biggest butt with all those things being considered the Victor is hip thrust you could do more volume more frequency and especially for people and you can it's easier to perform so you don't have to have as much skill and especially for people who have trouble connecting to their glutes like the hip thrust weighted hip thrust is the best because if you have trouble connecting your glutes you're going to have trouble connecting your glutes on a barbell squat you probably won't with the barbell hip thrust are you hip thrusting no it's two to one well I'm asking you that's I haven't said my I haven't said my vote he says his right there because it's a tie right now it's a tie and s's pushing over the hip thrust for his reason I have an argument that hip thrusting is kind of a pain in the ass to set up yeah I mean Jordan Jordan SC had a great little rant that he went on that I saw Brett Ker's countered and went back and forth and of course it was a great opportunity for Brett to talk about his tool that he made some of that but not everybody's got one of those in their house or in their gym and I mean at my house Katrina sets the bar up I mean I see her get it all together and this and that and she's obviously a fan of the hip thrust she U utilizes it we've got it in some of our programs so I'm definitely not an anti- IT guy yeah but I'm such a i this is how I an guy either I it's a early brand new client I'm Pro hip thrust first but if I got you for a year or more and I know you're my client I'm I'm investing more of my time in this squat for the late for the just just for pure glute growth yes so that's that's that was the qualifier at the beginning that's why I asked that because it does matter and if it is just about like growth and you know the if we're going to pit them together and take just average person I'd go hip thrust just to grow but like for if I'm actually trying to establish something that's like going to have longevity have a multifaceted approach where I can now put him in a performance situation um you know I could build upon that in terms of a a key that unlocks a whole new host of exercises that they could challenge themselves with it's squat so can I say that can I say uh if I have you for six months or less build glutes the fastest uh shortest period of time with with a noice if I have 6 months or longer with you squat squat guy okay all right and I feel like that's a fair a fair CU because it covers General po that and and that's why too if I had to if you had to Corner me into like you're talking to the masses you have to choose one of the other I am going to choose HP threats because I recognize that most people can squat well yeah and squatting is very difficult to teach and it takes a long time for a lot of people frequency part you guys don't don't underestimate that like you that's a huge Plus I always thought with the sled you know this is another reason I love having lowrisk options that are are you know ready to go and you can add a lot of volume and we speak to a lot of General pop right right it's like we're not we're not arguing this for my trainers or my Advan lifters I think that's that I think that's Squad all day in that situation but that's not most people most people don't want to go to the gym most people have all kinds of dysfunction going on most people can't do a beautiful deep astig grass squat so and that's and knowing that that that's a majority of people I've got to help out the hip thrust wins for hypertrophy it for sure wins for that reason for that reason alone it wins but of course I always want my clients to squat totally the January special is here we have four workout program bundles the new to weightlifting bundle the body transformation bundle the new year extreme intensity bundle and the body transformation bundle 2.0 every single one of those workout program bundles is $300 off retail it's massive sale if you're interested go to maps january. comom all right back to the show got some questions here the first is if I squat and hit hip thrust how should I program that so thank you a great question because do them both yeah which what we advocate for yeah do them both like this I know we're pitting them against each other but if you really want the best glute development overall development you should do both Brett does both he has his clients do both he doesn't just have them hip thrust I think if we're just looking at hip thrust and squats I think if you squat once a week and hip thrust twice a week so 3 a week if your if your goal is developing great glutes I think that's a great way to kind of break it down so three days a week you're hitting your glutes one of those is Vol hip thrust a little less from squat that's right two of them are hip thrust what what would you if we had a generic uh okay you could obviously squat really heavy on that day you could probably get a really heavy loaded hip thrust day and then what do you have moderate hip thrust you say yeah so you can go heavy squat heavy hip thrust moderate and you by the way why that's different that if it was all squatting you couldn't do that you couldn't go heavy squat heavy squat moderate squat you'd have to go heavy moderate light like if you were all squatting where hip thrusting you could technically go all that and but the com the combo would be the best totally how should I eat if I want to grow my butt oh high protein to gain you got high protein so one gram of protein per pound of body weight and you have to eat more calories in you're burning when you're trying to build your butt you're trying to build yeah you are building muscle same rules apply good luck trying to build your butt in a calorie deficit it Ain going to happen it ain't happening I I love this question because I think it's the most important question and probably the number one reason why I would see clients that try to do this on their own fail was because they were doing all the right exercises they were following all the all the right people that were that were touting this information the part that they were missing was they weren't hitting their protein intake and they weren't hitting enough calories to build to grow it's no different than the guy who wants to build his chest or build his arms you got to put them on a calorie Surplus they got to consistently day in and day out have their protein intake that goes I mean I don't how we can argue all day over these exercises think and you could be forming both of them perfectly if you're not giving the body enough calories and enough protein the building blocks to go build that butt you ain't going to build a butt is the stair Master good for building the butt horrible cardio is not a muscle building form of exercise that's it period end of story now if you had to pick a form of cardio that would give you some muscle building effect still tiny maybe sprinting uphill but don't do cardio to build muscle that's a that's a a terrible it's not that's not what it's for cardio is to build endurance it is not muscle building not to mention when I just said the number one reason why people fail on doing this themselves is not getting enough calories and not hitting their protein intake so adding cardio on top of that just exacerbates that problem that's already the number one problem okay women not hitting protein intake and hitting a calorie Surplus in order to but number one problem for not not it's not the exercises number one is not hitting enough calories and protein tank so so if you pair that with they also like to get on and do cardio you're only exacerbating that challenge yeah cuz you see people in a stair master and or a step mill and they'll kick their leg out each time they're like oh I feel it burning my butt I'll tell you something right now um you could be doing everything right and do too much cardio and not prevent and also prevent your butt that's right so in fact if you really want to build your butt uh walking for health is good but I would tell you to avoid car if your goal is like I really want to build my butt and I want to build it quick and I want great results get stronger eat in a surplus hit high protein and don't do cardio maybe rest recovery just any other muscle that's it all right I know you like that episode if you did check this one out 30% body fat for men this is way too high this is actually a bit high for women as well so in today's episode we're talk about how you can go from 30 to 10 what is 10% body fat this is when you have a visible six pack can you go from 30 to 10% yes it's possible but not if you guess along the way so we're going to talk about how you can do that in today's episode now there's a huge range right of like body types some people can run uh a little bit heavier uh and or a little bit higher body