Hip Thrust vs Squat: Calories Burned Comparison

Squats burn more calories than hip thrusts per minute — approximately 5.8 cal/min (barbell squat) vs 5.0 cal/min (barbell hip thrust) for a 70 kg person at moderate intensity. However, the story is more nuanced: hip thrusts deliver superior glute activation per calorie burned, making them the more efficient tool for posterior chain development.

The short answer: choose squats for total calorie burn, choose hip thrusts for glute-to-calorie efficiency.

Use our Glute Bridge Calorie Calculator and Squat Calorie Calculator to compare your own results side by side.

Calorie Comparison: Hip Thrust vs Squat

The table below compares four key exercises across MET value, calories per minute (70 kg), and per-rep burn at common rep counts:

Per-rep values based on: Goblet Squat 15/min, Barbell Squat 10/min, Hip Thrust 12/min, Glute Bridge 20/min.

At 10 reps, the barbell back squat burns 7.0 cal vs the barbell hip thrust's 4.9 cal — a 43% difference. However, the hip thrust achieves this while directing almost all of that metabolic cost specifically at the glutes and hamstrings, rather than distributing it across quads, core, and back.

Why Squats Burn More Calories

The calorie advantage of squats comes from three compounding factors:

1. Larger range of motion A full barbell squat moves the entire body mass through a substantial vertical range — typically 40–60 cm of hip and knee travel. This mechanical work against gravity is a major calorie driver that hip thrusts simply cannot match because the movement occurs horizontally.

2. More total muscle groups recruited Squats are one of the most systemically demanding exercises in existence. They simultaneously stress:

• Quadriceps (primary)
• Glutes and hamstrings (secondary)
• Spinal erectors and lower back (stabilisers)
• Core and transverse abdominis (bracing)
• Calves (ankle stability)

More total muscle mass activated = higher oxygen demand = more calories burned.

3. Greater systemic cardiovascular response Because squats load so many muscle groups simultaneously, heart rate climbs faster and stays higher throughout a set. This cardiovascular response adds additional calorie burn beyond pure muscular work — a secondary driver that makes squats effective even for fat loss programming.

Why Hip Thrusts Win for Glute Development

Despite burning fewer calories per minute, the barbell hip thrust has one decisive advantage: peak glute force at full hip extension.

Research consistently shows that the glute bridge and hip thrust variants produce the highest EMG (electromyography) readings in the gluteus maximus at the top of the movement — significantly higher than squats at any point in the range of motion. This is because:

• The resistance vector (barbell weight pushing down) is perpendicular to the femur at full hip extension, maximising the mechanical advantage against which the glutes must work.
• Squats move the load primarily through the vertical plane, meaning glute tension is highest in the bottom third of the movement and reduces substantially as you return to standing.
• The hip thrust's limited range of motion concentrates all muscular effort in the peak-contraction zone where glutes are most active.

The practical implication: if building larger, stronger glutes is the priority, hip thrusts deliver more glute stimulus per calorie burned than any squat variation.

The Best of Both: Combining Hip Thrusts and Squats

For most athletes and gym-goers, the optimal approach is to programme both movements within the same training block:

Sample Lower Body Session (70 kg person):

With rest periods included (3–4 min total active time across 90-second rest periods), a full 45-minute session of this type burns approximately 200–300 calories in total (including the elevated metabolic rate between sets).

Programming principles:

• Place squats first in the session when neurological demand is highest
• Follow with hip thrusts for targeted glute work when compound fatigue has set in but glute isolation remains effective
• Use glute bridges as activation work at the session start or as a finisher

Which Should You Choose?

The real answer for most people: do both. Squats and hip thrusts address different aspects of lower body fitness. Treating them as competitors misses the point — they are complementary tools that together produce better results than either could alone.

Related Guides

• Glute Bridge Calorie Formula — MET values and formula for all bridge variations
• 100 Glute Bridges: Calories Burned — Full tables for 100 reps by body weight
• Glute Bridge Muscles Worked — Primary and secondary muscle activation breakdown
• Glute Bridge Calorie Calculator — Personalised hip thrust and bridge estimates
• Squat Calorie Calculator — Compare squat variations side by side