Have you ever stood in front of the gym mirror wondering whether loading up the bar for squats or pulling heavy deadlifts will give you the glutes you want? Maybe you’ve tried both and aren’t sure which to prioritize, or you’re short on training time and want the most efficient route to stronger, rounder glutes. If that sounds familiar, you’re in the right place.
Quick answer: It depends — both move the needle for glute growth
Short version: neither lift is categorically “better” — deadlifts and squats both develop the glutes, but they do so in different ways. The best approach usually combines both, plus accessory moves like hip thrusts and split squats, tailored to your goals, anatomy, and training experience.
How squats target the glutes
Squats (back squats, front squats, goblet squats) are primarily knee-dominant movements that also involve hip extension. They load the gluteus maximus, medius, and minimus through the bottom-to-top phase, especially when you hit deeper ranges of motion or use a wider stance.
Why squats help grow your glutes
- High mechanical tension when loaded with heavy weight, which drives hypertrophy.
- Deep squats increase glute activation due to greater hip flexion and extension range.
- Variations like the goblet or sumo squat can shift emphasis to the glutes and adductors.
Squat variations for glute emphasis
- Back squat (moderate to heavy weight, 4–8 reps for strength; 8–12 for hypertrophy)
- Goblet squat (great for beginners and for teaching depth)
- Sumo squat (wider stance increases glute and inner-thigh activation)
- Bulgarian split squat (single-leg variant that builds unilateral glute strength)
How deadlifts target the glutes
Deadlifts are hip-dominant lifts that powerfully target the posterior chain — hamstrings, glutes, and lower back. Variations like the Romanian deadlift and sumo deadlift can emphasize glute engagement more than a conventional deadlift.
Why deadlifts help grow your glutes
- Strong hip extension under load stimulates the glutes, especially in the lockout phase.
- Romanian deadlifts (RDLs) place greater stretch and time under tension on the glute-hamstring complex.
- Sumo deadlifts with a wider stance often recruit more glute and adductor activity.
Deadlift variations for glute emphasis
- Romanian deadlift (great for hip hinge and muscle-lengthening stimulus)
- Sumo deadlift (shorter range of motion, more glute/adductor emphasis)
- Trap-bar deadlift (easier torso position for many lifters and strong glute engagement)
- Single-leg Romanian deadlift (unilateral control and balance)
Are deadlifts or squats better for glutes?
The direct answer to “are deadlifts or squats better for glutes” is context-dependent. Consider these deciding factors:
- Training goals: For pure glute hypertrophy, prioritize movements that maximize time under tension and progressive overload — this can include heavy squats and RDLs plus targeted accessory work like hip thrusts.
- Muscle activation: Squats emphasize glute strength through vertical force and depth. Deadlifts emphasize hip extension and posterior chain strength, especially at lockout.
- Body mechanics: Femur length, torso length, and hip mobility influence which lift “feels” more glute-focused for you.
- Experience & injury history: Choose variations that you can perform with consistent, pain-free technique.
How to build a glute-focused plan (sample programming)
Combine both squats and deadlifts through the week, but manipulate intensity and volume to prevent overlap and overtraining.
Sample 2-day glute-focused week
- Day 1 — Strength: Back Squat 4×5 (heavy), Bulgarian Split Squat 3×8 each leg, Glute Bridges 3×12
- Day 4 — Posterior Chain: Romanian Deadlift 4×6, Hip Thrust 4×8, Single-Leg RDL 3×10 each leg
Hypertrophy tips
- Use 6–12 reps for most accessory work and 8–12 reps for hypertrophy-focused sets when possible.
- Prioritize full range of motion — controlled eccentric (3 seconds down) and explosive concentric.
- Progressive overload: add reps, weight, or sets over time.
- Include unilateral work (split squats, single-leg RDLs) to fix imbalances and improve glute symmetry.
Technical cues and injury prevention
Good form equals better glute activation and less injury risk. Key cues:
- Push your knees out slightly on descent during squats to engage glutes and protect knees.
- Maintain a proud chest and neutral spine during deadlifts — hinge at the hips, not the lower back.
- Brace your core and exhale on exertion to stabilize the pelvis and spine.
- Warm up with dynamic hip mobility drills and glute activation work (banded lateral walks, glute bridges).
Nutrition, recovery, and lifestyle tips for better glute gains
Building glutes isn’t just about lifting. Nutrition, sleep, and recovery determine whether you actually grow muscle.
- Eat a slight calorie surplus with sufficient protein (0.7–1.0 g per pound of bodyweight) to support muscle growth.
- Prioritize 7–9 hours of quality sleep to aid recovery and hormonal balance.
- Manage stress — chronic stress raises cortisol which can hinder muscle building.
- Use active recovery (light walking, mobility work) on off days to increase blood flow to muscles.
Real-world examples that show what works
Case 1: Emily, a busy nurse — She added 2 weekly sessions: one heavy squat day and one posterior-chain day with RDLs and hip thrusts. Within 12 weeks she improved strength and reported tighter, more lifted glutes.
Case 2: Marcus, a weekend soccer player — He prioritized single-leg work and RDLs to combat hamstring dominance. Increased unilateral strength improved sprint power and glute size without extra gym time.
These examples show how consistent programming and small, practical changes translate to visible results.
Practical workout variations to try this week
- Beginner: Goblet squats 3×10, Romanian deadlifts with dumbbells 3×10, glute bridges 3×12
- Intermediate: Back squats 4×6, hip thrusts 4×8, walking lunges 3×12 each leg
- Advanced: Sumo deadlifts 5×5, paused squats 4×6, single-leg RDLs 3×8 each leg
Frequently Asked Questions
1. Can I build my glutes without deadlifts or squats?
Yes. Exercises like hip thrusts, lunges, glute bridges, cable kickbacks, and single-leg Romanian deadlifts effectively target the glutes. However, squats and deadlifts are efficient compound lifts that provide high mechanical tension and are time-efficient for strength and size.
2. How often should I train glutes for growth?
Training glutes 2–3 times per week with a mix of heavy compound lifts and higher-rep accessory work is a solid approach. Spread volume across sessions to allow for recovery and consistent progressive overload.
3. Which is better for athletic performance: squats or deadlifts?
Both matter. Squats improve vertical force production and knee-dominant strength, while deadlifts enhance hip-hinge power and posterior chain strength. Athletes usually benefit from including both, as well as explosive variations like jump squats and kettlebell swings.
Conclusion — make both work for you
So, are deadlifts or squats better for glutes? The smarter answer is: use both. Combine squats for depth and vertical loading with deadlifts for hip-hinge power, add targeted glute accessories, and support your training with proper nutrition and recovery. Tailor the mix to your body, goals, and schedule, and you’ll see progress.
Ready to get started? Try the sample week above, track your lifts, and tweak volume based on how your body responds. For more programming ideas check out our workout routines, fine-tune your diet with tips from our nutrition guides, and support recovery using strategies from our wellness tips page. Share your results or ask for a customized plan — your strongest glutes are a few consistent workouts away.
