Episode 434: Tara LaFerrara: How to Build Glutes, Time-Wasting Exercises and the Truth about Belly Fat
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What are hip thrusts and squats, and which is better for glutes?
Cause me, we taught, I mean, my fitness friends, uh, talk about this all the time and I want to know your, your opinion. What is your opinion? Hip thrust versus a glute versus squats to build your glutes. This is hilarious because I feel like I've been seeing it all over social media recently. Really? Yeah. Yeah. I actually saw a post today. MindPub did a post today about this. Hip thrust for sure. And there's a lot of studies that have shown that you get more out of your glutes through a hip thrust than you would a squat. It also depends on what kind of squat you're doing. So are we talking... back squat. And are we talking high bar or low bar? Are we talking about front squats, goblet squats? Like they're all very different. It also depends on like what you are more dominant in. So for example, I'm more quad dominant. So I've literally never felt glutes in squats, no matter what I put on the bar.
And there's just so many more studies that show that you can get so much more from your glutes with hip thrusts.
Are deadlifts a necessary exercise for lower body strength?
Can I ask you a question? How about a deadlift? Before I even go into the next question, what's your opinion on deadlifts? A lot of people think deadlifts are garbage. They're like an unnecessary lower body move. What is your opinion? I am absolutely not in that camp and love deadlifts.
Why are compound lifts more effective than isolation exercises?
You love deadlifts. Okay. Can you tell, just like, just to kind of break it down in the most simplest terms, what can someone get from a squat, from a hip thrust and from a deadlift? What are the differences and what are the benefits of each? Yeah. So it's great because all of them are compound lifts, meaning they're using multiple muscle and multiple joints. You're getting a lot out of each of them just on their own. You're always going to get more out of a squat and a deadlift than a hip thrust though, because typically hip thrusts are just a little bit more hip dominant. You're not getting as much and they're more posterior focused. Whereas squats and deadlifts, you can actually get more in your core and your back and your quads and hamstrings, like there's so much more you can get out of them. So what are they good for? I mean, squats are great for everything. We squat all day long. We sit on a toilet, we get up, that's a squat. When we're sitting in our chair, we get up, that's a squat.
So longevity wise, squat is really just such an awesome movement for that. Deadlifts is great because you're always picking up something off the ground, whether it's a kid or a suitcase or a Just anything that you're picking up off the ground and standing up. This is more of a hinge movement, but there's so many different variations of it. And that's why I personally love deadlifts because you can do a barbell conventional deadlift, but you don't have to. You can use a kettlebell. You can use dumbbells. You can use a trap bar. Like there's so many different variations that you can get so much out of. Hip thrusts is great, but to be honest with you, it's not necessary. I personally don't do a ton of hip thrusts anymore.
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Chapters
5 chapters
1
What are hip thrusts and squats, and which is better for glutes?
1:18–2:19
2
Are deadlifts a necessary exercise for lower body strength?
2:19–2:36
3
Why are compound lifts more effective than isolation exercises?
2:36–4:46
4
Can you spot-tone abs and eliminate belly fat with specific exercises?
4:46–6:20
5
What common misconceptions do women have about lifting weights?
6:20–16:58
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