Skip to content 
Ever wondered why your gym buddy swears by Bulgarian Split Squats while your favorite fitness influencer can’t stop raving about Hip Thrusts?
If you’re chasing stronger, shapelier glutes and legs, you’re not alone—glute training has exploded in popularity, with searches for “glute workouts” spiking by 80% in the last five years (Google Trends, 2025).
Both the Bulgarian Split Squat (BSS) and Hip Thrust (HT) are powerhouse moves for lower-body development, but which one deserves a spot in your routine? As a certified personal trainer, I’m here to break down these exercises in simple terms, compare their benefits, and help you decide what’s best for your fitness goals.
Whether you’re a beginner or a seasoned lifter, let’s dive into the world of glute and leg gains!
What Is the Bulgarian Split Squat?
The Bulgarian Split Squat is a single-leg exercise that lights up your glutes, quads, and hamstrings while challenging your balance. Picture this: one foot is propped up on a bench behind you, while you squat down with the other leg, holding dumbbells or a barbell for extra resistance. It’s a functional move that mimics real-life movements like lunging or climbing stairs.
Muscles Worked
- Primary: Gluteus maximus (your main butt muscle), quadriceps (front of thighs), hamstrings (back of thighs).
- Secondary: Gluteus medius (side of hips), core, and stabilizing muscles like adductors (inner thighs).
Why It’s Awesome
- Balance Boost: Since it’s a unilateral (one-sided) exercise, it strengthens each leg individually, fixing imbalances. A 2019 study in the Journal of Strength and Conditioning Research found unilateral exercises like BSS improve balance by 15% more than bilateral moves.
- Mobility Magic: It stretches your hip flexors and ankles, improving flexibility.
- Athletic Edge: It mimics movements in sports like running or jumping, making you more explosive.
Variations to Try
- Dumbbell BSS: Great for beginners.
- Barbell BSS: Adds heavy resistance for advanced lifters.
- Deficit BSS: Stand on a small platform to increase depth and glute activation.
Watch Out For
Common slip-ups include letting your front knee cave inward or leaning too far forward. Keep your torso upright and your knee tracking over your toes. As my client Sarah, a 32-year-old runner, shared, “Once I fixed my form on BSS, my knee pain vanished, and my glutes got so much stronger!”
What Is the Hip Thrust?
The Hip Thrust is the go-to move for glute lovers. You sit with your upper back against a bench, a barbell across your hips, and drive your hips upward until they’re in line with your shoulders. It’s all about maximizing glute activation with minimal stress on your spine.
Muscles Worked
- Primary: Gluteus maximus, hamstrings.
- Secondary: Core, lower back, and quads (to a lesser degree).
Why It’s Awesome
- Glute Powerhouse: A 2020 EMG study by Bret Contreras, the “Glute Guy,” showed Hip Thrusts activate the gluteus maximus 20% more than squats.
- Strength Builder: It improves hip extension, key for sprinting, jumping, or deadlifting.
- Spine-Friendly: Unlike heavy squats, it’s gentler on your lower back.
Variations to Try
- Barbell HT: The classic for heavy lifting.
- Single-Leg HT: Challenges balance and isolates each glute.
- Banded HT: Perfect for home workouts with resistance bands.
Watch Out For
Don’t arch your lower back at the top of the move—it can strain your spine. Also, ensure the bench is at the right height (about mid-back). My client Mike, a 40-year-old dad, said, “Hip Thrusts transformed my deadlift strength, but I had to learn to stop overextending my back first.”
How Do They Compare?
Let’s break down the Bulgarian Split Squat vs. Hip Thrust across key factors to help you choose.
1. Muscle Activation
Hip Thrusts are the champ for glute activation. Research shows they hit the gluteus maximus harder than most lower-body exercises, making them ideal for sculpting your backside.
However, BSS engages more muscles overall, including quads, hamstrings, and stabilizers, for a full-leg workout. If you want balanced leg development, BSS has the edge.
2. Muscle Growth (Hypertrophy)
For glute growth, Hip Thrusts shine because they isolate the glutes and allow heavy loading. A 2021 study in Sports Medicine found HT led to 10% greater glute hypertrophy than other exercises after 12 weeks.
BSS, while effective for glutes, spreads the work across multiple muscles, so it’s better for overall leg sculpting.
3. Strength Gains
BSS builds unilateral strength, which carries over to daily activities and sports. It’s also great for fixing weak links, like a stronger right leg compensating for a weaker left.
Hip Thrusts, being bilateral, let you lift heavier weights, boosting raw power for moves like deadlifts or sprints.
4. Accessibility
BSS is beginner-friendly and needs minimal gear—just a bench and dumbbells.
Hip Thrusts require a bench and often a barbell, which might intimidate newbies or be tough to set up in a crowded gym.
5. Injury Risk
Both are safe with proper form, but BSS can stress knees or ankles if your balance is off.
Hip Thrusts are low-impact but require careful spinal alignment. Always start light and focus on technique.
6. Time Efficiency
BSS takes a bit longer due to switching sides and balancing, while Hip Thrusts are quicker to set up and perform. If you’re short on time, HT might be your pick.
Hip Thrust vs. Bulgarian Split Squat
| Criteria | Bulgarian Split Squats (BSS) | Hip Thrusts (HT) |
|---|---|---|
| Muscle Focus | Primarily quads, glutes, and hamstrings. | Primarily glutes with some hamstring activation. |
| Balance/Skill | Requires balance and coordination, especially for beginners. | Easier to learn and perform with proper setup. |
| Equipment | Minimal equipment needed (bench, dumbbells). | Often involves a bench and barbell for setup. |
| Risk of Injury | Possible knee or ankle strain with poor balance. | Low-impact but requires careful spinal alignment. |
| Time Efficiency | Longer due to switching sides and maintaining balance. | Faster setup and execution for shorter workouts. |
Check out our blog on step-ups vs. Bulgarian split squats to level up your leg training.
Which Should You Choose?
Your choice depends on your goals, fitness level, and equipment.
For Beginners
Start with bodyweight BSS to master balance and form. Once comfortable, try light Hip Thrusts with a resistance band. Both build a solid foundation without overwhelming you.
For Glute Gains
If a rounder, stronger backside is your goal, prioritize Hip Thrusts. Add BSS as a secondary move for balanced leg development. As fitness coach Emily, 35, told me, “My clients see glute growth fastest with Hip Thrusts, but BSS keeps their legs proportionate.”
For Athletes
BSS is a must for runners, soccer players, or anyone needing single-leg power. Hip Thrusts boost explosive hip drive, perfect for sprinters or jumpers. Combine both for max performance.
For Advanced Lifters
Challenge yourself with heavy barbell BSS or deficit variations for unilateral strength. For Hip Thrusts, go heavy or try single-leg versions to keep progressing.
How to Program Them
Here’s a simple guide to add these moves to your routine:
- Reps and Sets: For muscle growth, aim for 3–4 sets of 8–12 reps. For strength, do 4–5 sets of 4–6 reps with heavier weights.
- Frequency: Train glutes and legs 2–3 times per week, with at least 48 hours of rest between sessions.
- Sample Split:
- Day 1 (Push): BSS, leg press, calf raises.
- Day 3 (Pull): Hip Thrusts, deadlifts, hamstring curls.
- Progression: Gradually increase weight, add pauses at the top, or slow down the lowering phase.
Pro tip: Combine both in the same workout for synergy. Do Hip Thrusts first to pre-fatigue your glutes, then BSS to hit your legs harder.
Special Considerations
Injury Modifications
If you have knee pain, try a shallower BSS or use a resistance band for HT. For lower back issues, stick to lighter weights and focus on core bracing.
Older Adults
Both exercises are great for seniors with modifications. Use bodyweight BSS with a chair for support and light banded HT to maintain strength safely.
Gender Goals
While anyone can benefit, women often prioritize glute aesthetics (HT is key), while men may focus on leg strength (BSS shines). Either way, both exercises work for all.
Frequently Asked Questions
Which is better for glute growth?
Hip Thrusts, hands-down, due to higher glute activation. Pair with BSS for well-rounded results.
Can BSS replace squats?
Not entirely, but it’s a great alternative if squats hurt your back or knees. It still builds leg strength and muscle.
Is HT safe for my back?
Yes, if done correctly. Keep your spine neutral and avoid overextending.
How often should I do them?
2–3 times per week, depending on your recovery and goals.
Conclusion
So, Bulgarian Split Squat or Hip Thrust? Honestly, you don’t have to choose! Hip Thrusts are your go-to for glute growth and power, while Bulgarian Split Squats sculpt your legs and boost balance. Together, they’re a dynamic duo for a stronger, shapelier lower body. Try both, start light, and focus on form. Your glutes and legs will thank you!
Ready to Transform Your Lower Body?
At Community Strength Austin, we specialize in helping you achieve your fitness goals with expert guidance and personalized training plans. Whether you’re mastering Bulgarian Split Squats, perfecting your Hip Thrusts, or looking to design a full lower-body workout program, we’re here to support you every step of the way.
