Glute Bridge vs. Hip Thrust: Key Differences

Understanding the differences between hip thrusts and glute bridges is essential for optimizing your glute workouts. Whether exercise is a passion or a necessary task, knowing which exercises work best for you can enhance your fitness routine. If you’re new to glute training, you might wonder about the benefits of a glute bridge versus a hip thrust. Both exercises are favorites among trainers for building strong, functional glutes.

Why Work the Glutes?

“Working the glutes is crucial because they are the powerhouse of the lower body,” says Mike Julom, ACE CPT, of This Is Why I’m Fit. Strong glutes stabilize the pelvis, which helps prevent injuries and improves posture. They also play a significant role in athletic performance, aiding in running faster, jumping higher, and lifting heavier weights. Conversely, weak glutes can lead to lower back pain and other issues.

Additionally, strong glutes can enhance overall appearance, providing a more balanced look to the body.

Choosing Between Hip Thrusts and Glute Bridges

The choice between hip thrusts and glute bridges depends on your fitness level and goals. Rebecca Stewart, CPT, a certified personal trainer and strength and mobility coach, notes that the decision is personal. “Which one you do will not only depend on where you’re at in your fitness journey but also your goals,” Stewart says.

What Is a Glute Bridge?

A glute bridge primarily targets the gluteus maximus, but you’ll also feel it in your hamstrings and lower back. Here’s how to do it:

1. Start Position: Lie on your back with your knees bent and feet flat on the floor.
2. Movement: Lift your hips off the ground until your body forms a straight line from shoulders to knees.
3. Lowering: Lower your hips back down to the starting position.

“This exercise is effective for building strength in the glutes, hamstrings, and lower back,” explains Julom. “It also helps improve hip mobility and core stability.”

What Is a Hip Thrust?

The hip thrust is similar but typically uses a bench for support and can involve added weight for increased resistance. Here’s how to do it:

1. Start Position: Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor. Place a barbell across your hips if using weight.
2. Movement: Lift your hips until your body forms a straight line from shoulders to knees.
3. Lowering: Lower your hips back down to the starting position.

Both exercises are excellent for building strong glutes, but the hip thrust allows for greater range of motion and the potential for added resistance.

In summary, both glute bridges and hip thrusts are effective exercises for strengthening the glutes. The best choice for you depends on your fitness goals and current level. Experiment with both to see which one fits best into your workout routine.

Re-reported from the article originally published in Parade.