Hip Thrusts vs Rdls Which Is Actually Better for Growing Glutes

Hip Thrusts vs RDLs: The Answer Isn't 'One or the Other'

When debating hip thrusts vs RDLs which is actually better for growing glutes, the real answer is you need both. They target two different parts of the muscle and work through two different mechanisms. Thinking you have to choose is like asking if you should do bicep curls or tricep extensions to grow your arms-you need both for complete development. The hip thrust is best for the upper glute fibers that create the “shelf” look, while the RDL is superior for the lower glute fibers and the glute-hamstring tie-in that creates a rounder, lifted appearance. You've probably been hammering away at one, wondering why you're only seeing partial results. It's because you're only doing half the job. The hip thrust creates peak tension when your glutes are fully contracted (the squeeze), while the RDL creates peak tension when your glutes are fully stretched. A complete glute program must include both a heavy squeeze-focused movement and a heavy stretch-focused movement. One without the other leads to imbalanced growth and frustration. Stop choosing and start programming both correctly.

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Why Your Glutes Need Both a Stretch and a Squeeze

You wouldn't build your chest with only cable flyes and no dumbbell press. Yet, many people try to build their glutes with only hip thrusts (the squeeze) and no RDLs (the stretch), or vice versa. This is the single biggest mistake that keeps people from seeing the results they want. Your glutes, like any other muscle, grow best when challenged through their full range of motion and with different tension profiles. The gluteus maximus is a massive, powerful muscle with fibers running in multiple directions. To develop it fully, you have to hit it from different angles with different forces. The hip thrust uses a horizontal force path, driving your hips forward against a load. The peak force occurs at the very top, when your hips are in full extension. This is what targets those upper glute fibers responsible for building the coveted glute shelf. Think of it as a powerful, isolated contraction. An average woman can aim to hip thrust 135-185 lbs for reps, while a man can target 225-315 lbs. The Romanian Deadlift (RDL) uses a vertical force path. It's a hinge movement where the tension is greatest at the bottom, when the glutes are in a deep stretch. This mechanism, known as stretch-mediated hypertrophy, is incredibly effective for muscle growth, particularly for the lower glute fibers and the tie-in with your hamstrings. This is what gives your glutes that round, 3D look from the side. An average woman might use two 25-40 lb dumbbells, while a man might use two 50-70 lb dumbbells. Neglecting one of these movements means you are neglecting a huge stimulus for growth. You are leaving gains on the table. You now understand the difference between stretch and squeeze. You know one builds the shelf and one builds the curve. But knowing this doesn't build muscle. Execution does. Can you say, with 100% certainty, that you lifted more on your RDLs this month than you did 3 months ago? If the answer is 'I don't know,' you're not training, you're just exercising.

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The 8-Week Program That Uses Both Hip Thrusts and RDLs

Knowledge is useless without a plan. This 8-week program is designed to force glute growth by intelligently combining both heavy RDLs and high-volume hip thrusts. It's built around a 2-day lower body split, allowing for adequate recovery and focus.

Step 1: Find Your Starting Weights

For the first week, focus on form, not weight. Your goal is to find your 8-rep technical max (8RM) for the RDL and your 12-rep technical max (12RM) for the hip thrust. This is the heaviest weight you can lift for the target number of reps before your form breaks down. Be honest with yourself. Lifting too heavy with bad form will work your lower back, not your glutes. Write these numbers down. This is your baseline.

Step 2: The 2-Day Lower Body Split

Perform these two workouts each week, with at least 48-72 hours of rest in between (e.g., Monday and Thursday).

Day 1: Strength & Stretch Focus (RDL-Centric)

This day is about moving heavy weight with perfect control to maximize the stretch stimulus.

• 1. Romanian Deadlifts (RDLs): 3 sets of 6-8 reps. Use your 8RM weight. Focus on pushing your hips back and feeling a deep stretch in your hamstrings and glutes. Control the negative for a 3-second count.
• 2. Leg Press: 4 sets of 8-10 reps. Go heavy and deep.
• 3. Bulgarian Split Squats: 3 sets of 10-12 reps per leg. This is a brutal but effective accessory.
• 4. Seated Calf Raises: 4 sets of 15-20 reps.

Day 2: Hypertrophy & Squeeze Focus (Hip Thrust-Centric)

This day is about volume and metabolic stress to maximize the pump and contraction.

• 1. Barbell Hip Thrusts: 4 sets of 12-15 reps. Use your 12RM weight. Pause for a full 2 seconds at the top of each rep, squeezing your glutes as hard as possible.
• 2. Goblet Squats: 3 sets of 12-15 reps. Keep your torso upright to emphasize the quads and glutes.
• 3. Glute-Focused Back Extensions: 3 sets to failure. Round your upper back and focus on using your glutes to pull you up.
• 4. Lying Hamstring Curls: 4 sets of 12-15 reps.

Step 3: The Progression Plan (This Is Everything)

Progress is not optional. You must force your body to adapt. Each week, your goal is to beat your previous performance.

• For RDLs (6-8 rep range): If you did 135 lbs for 3 sets of 6 last week, your goal this week is to get 7 reps on at least one of those sets. Once you can do all 3 sets for 8 reps, increase the weight by 5-10 lbs and drop back to 6 reps.
• For Hip Thrusts (12-15 rep range): If you did 185 lbs for 4 sets of 12 last week, your goal this week is to get 13 reps. Once you can do all 4 sets for 15 reps, increase the weight by 5-10 lbs and drop back to 12 reps.

This is called progressive overload. Without it, you are not growing.

Your Glute Growth Timeline: What 60 Days Actually Looks Like

Building a significant amount of muscle takes time, consistency, and a calorie surplus. Anyone promising you a new butt in 30 days is selling you a fantasy. Here is a realistic timeline for what you can expect when you follow the program and eat enough protein (around 1 gram per pound of bodyweight).

• Weeks 1-2: The Adaptation Phase. You will be sore. Your body is learning new movement patterns. You might feel your RDLs more in your hamstrings and your hip thrusts more in your quads or lower back. This is normal. Focus obsessively on form. Record your lifts, even if the weights feel light. You are building the foundation. You will not see any visual changes.
• Weeks 3-4: The Connection Phase. This is when things start to 'click'. You'll develop a stronger mind-muscle connection and finally feel your glutes working as the prime mover. The soreness will become more manageable. You should be able to increase the weight on your main lifts by 5-10 lbs from your starting point. Your reward is strength gains, not visual changes yet.
• Weeks 5-8: The Momentum Phase. Now you'll start to see the first hints of progress. You might notice your glutes look fuller in leggings or feel firmer. You should be lifting at least 15-20% more weight on your RDLs and hip thrusts than when you started. This is where tracking your lifts is crucial for motivation, as the strength numbers will increase faster than the mirror changes. A 0.25-inch increase on your glute measurement is a huge win here.
• Beyond 8 Weeks: Real, noticeable glute transformation takes 6+ months of consistent, progressive training. Don't stop after 8 weeks. Continue applying the principles of progressive overload. After 12 weeks, you can switch up the accessory exercises to provide a new stimulus, but keep the RDL and Hip Thrust as your primary lower body staples. Patience and consistency are the secret ingredients.

Frequently Asked Questions

Which One Builds the "Glute Shelf"?

Hip thrusts are superior for building the upper part of the glutes, often called the "shelf." This is because the movement creates maximum tension at the top, when the hips are fully extended, which preferentially targets the upper fibers of the gluteus maximus.

What If I Only Feel RDLs in My Hamstrings?

This is a common form issue. It means you are breaking at the knees too early and not initiating the movement by pushing your hips back. Think of it as trying to touch a wall behind you with your butt. Keep a soft bend in your knees, but don't squat. This shifts the tension from your hamstrings to your glutes in the stretched position.

Can I Do Hip Thrusts and RDLs on the Same Day?

Yes, you can, but it's often better to prioritize one. If you do them together, perform the heavier, more neurologically demanding lift first. For example, do your heavy RDL sets, then do your higher-rep hip thrusts as a secondary movement. The program outlined above separates them for optimal focus.

Is a Barbell Necessary for Results?

No. While a barbell allows for the heaviest loading, you can achieve fantastic results with other equipment. You can perform RDLs with heavy dumbbells or kettlebells. You can do hip thrusts with a heavy dumbbell, a Smith machine, or a dedicated hip thrust machine.

How Much Protein Do I Need for Glute Growth?

To build any muscle, including your glutes, you need adequate protein. Aim for 0.8 to 1.0 grams of protein per pound of your target body weight daily. For a 150-pound woman, this is 120-150 grams of protein per day. Without this, your hard work in the gym will not translate to muscle growth.