Do your hip thrusts. Squatting alone isn’t going to build the booty.
Join us in the group to discuss (Ladies only please)
We often think of the lower body muscles as fairly independent muscle groups. We imagine that they produce forces fairly independently, and ultimately work together to produce movements.
However, the lower body muscles interact with each other in complex ways. These interactions are important to understand, if we want to really grasp how the body works, and if we want to maximize the effects of our strength training.
This important study shows that when hip and knee extension force are produced together (just like in a squat or leg press), then the knee extensors are more highly activated than if the exact same knee extension force was produced in isolation.
In contrast, the hip extensors are less strongly activated when they are working at the same time as the knee extensors, even when forces are identical in both cases. In other words, performing knee extension at the same time as hip extension inhibits the activation of the hip extensors.
So exercises that involve less knee extension (glute bridges, hip thrusts, deadlifts, pull throughs and back extensions) will tend to produce much greater hip muscle activation than those that involve more knee extension (squats, lunges, and leg presses), although there are always other factors involved of course!