Glute Bridge vs. Hip Thrust: Which Is the Better Butt Exercise?

“Each glute bridges and hip thrusts goal the glutes, however the positioning and gear are totally different,” says Ellen Thompson, CPT, a private coach with Blink Fitness. Whereas glute bridges are carried out on the ground, typically with out gear, hip thrusts use a bench and, usually, weights.

So, which method is healthier to your glutes? We tapped a couple of health specialists to seek out out every part it is advisable to know in regards to the glute bridge versus the hip thrust.

Glute Bridges

The glute bridge is a straightforward and efficient method to isolate your glutes. Different decrease physique workouts, reminiscent of squats and deadlifts, additionally work your glutes, however require extra enter out of your legs and core to keep up posture and coordinate the motion.

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“If I’m mendacity on the ground, I don’t need to do any of that,” says Steve Stonehouse, CPT, vice chairman of programming and schooling at BFT. You may merely concentrate on concentrating on the glutes.

The best way to do them with appropriate type each time

Lindsay Ogden, CPT, a private coach with Life Time in Eden Prairie, Minnesota, breaks down how to perform a glute bridge step-by-step:

1. Lie in your again along with your knees bent and your ft flat on the ground, about hip-width aside. Your ft ought to be shut sufficient to your hips that when you attain one hand at a time towards every heel, you would simply contact it along with your fingers.
2. Relaxation your higher arms and elbows on the ground and make a fist along with your palms.
3. Tuck your tailbone barely. Squeeze your glutes and core, then press your heels into the bottom to drive your hips up towards the ceiling till you type a diagonal line from knees to hips to chest.
4. Squeeze your glutes on the high of the train and pause for a second.
5. Then slowly decrease your hips again right down to the ground.
6. Repeat.

Start with three to 4 units of 10 to twenty reps of body weight glute bridges and add resistance with a band or dumbbell in your hips as you progress.

Muscle groups labored

“Because the title suggests, the glute bridge primarily targets the glutes, particularly the gluteus maximus,” Ogden says. Nonetheless, there are different muscular tissues concerned within the train.

These are the muscular tissues which are labored in a glute bridge, based on Ogden:

• Gluteus maximus: The gluteus maximus (additionally referred to as the glute max) is the meatiest a part of your butt and the biggest muscle in your physique. It’s a significant contributor to strolling, operating, and leaping, and helps stabilize your hips and pelvis.
• Hamstrings: This group of three muscular tissues is situated on the again of your thigh, out of your hip to only under your knee. They assist straighten your hips on the high of the glute bridge and bend your knees as you come your hips to the ground.
• Calves: The calves encompass three muscular tissues at the back of your decrease leg. They activate to push your ft into the bottom through the glute bridge.

Execs

The glute bridge is commonly thought-about a newbie glute train. “You’re mendacity on the bottom, which limits the vary of movement,” Stonehouse says. In different phrases, you’ll be able to’t elevate your hips very excessive throughout a glute bridge in comparison with a hip thrust, so your glutes don’t need to work as laborious. This makes the glute bridge an efficient method to ease into glute coaching.

Glute bridges are additionally supreme for individuals who work out at dwelling or lack entry to a wide range of health gear as a result of you are able to do them wherever you’ll be able to lie flat on the ground.

Cons

Whereas glute bridges are an awesome possibility for freshmen, their restricted vary of motions means intermediate and superior exercisers could not discover them difficult sufficient to strengthen or develop their glutes.

Progressing glute bridges may be troublesome. You may attempt single-leg glute bridges or add resistance with a band round your knees or a dumbbell in your hips. Nonetheless, there comes some extent when the resistance received’t be sufficient. “The glutes are very highly effective muscular tissues, so you’ll be able to normally load up on the burden and push it simply advantageous,” Stonehouse says.

Even utilizing a barbell could not provide sufficient of a problem. Relying on the scale of the burden plates, it’s possible you’ll must elevate your hips a couple of inches off the ground to even make contact with the bar, which implies you received’t press the burden very far, Stonehouse explains.

“Each glute bridges and hip thrusts goal the glutes, however the positioning and gear are totally different.” —Ellen Thompson, CPT

Hip Thrusts

The hip thrust is one other glute isolation train, although elevating your shoulders makes it extra advanced—and difficult—than the glute bridge.

“As a result of the shoulders are elevated on a field or bench, there is a better bend on the hips, leading to a extra vital stretch of the glutes as a result of elevated vary of movement,” Ogden explains.

The best way to do them with appropriate type each time

Carry out a correct hip thrust with these directions from Ogden:

1. Seize a sturdy field or bench that’s knee-height (or barely shorter). Place the field or bench in opposition to a wall or place a heavy weight behind it to make sure it doesn’t transfer through the train.
2. Sit on the ground going through away from the field or bench and bend your knees, putting your ft flat on the ground, about hip-width aside (or barely wider). Inch your self again towards the field or bench till you’re in a position to set your again (just below your shoulder blades) on the sting. Your glutes can be lifted off the ground.
3. Push into your ft to drive your hips up, retaining your gaze trying previous your knees.
4. Squeeze your glutes and push your hips ahead on the high whereas sustaining a impartial backbone. Your torso ought to be parallel to the ground.
5. Launch your hips towards the ground.
6. Repeat.

Freshmen ought to begin with three to 4 units of 10 to twenty reps of body weight hip thrusts. Intermediate and superior exercisers can incorporate resistance by including a band across the knees or putting a barbell on high of the hips.

Muscle groups labored

Hip thrusts primarily work the glutes, however different muscular tissues kick in to assist with the motion.

In line with Ogden, these are the first muscles targeted in a hip thrust:

• Gluteus maximus: That is the principle muscle concerned in urgent your hips up throughout a hip thrust.
• Hamstrings: Your hamstrings assist elevate your glutes and return them to the beginning place.
• Quadriceps: This group of muscular tissues on the entrance of your thigh runs from above your knee to under your hip. Your quadriceps (also called the quads) have interaction as you straighten your knees (even when they don’t lock out) and preserve your knees aligned along with your ankles through the train.
• Hip adductors: These muscular tissues within the internal thigh assist stabilize your hips as you press them up. Your hip adductors additionally contribute to strolling, operating, and leaping.

Execs

Since you elevate your shoulders, hip thrusts permit you to achieve a better hip vary of movement, making them more practical for strengthening or rising your glutes. “Think about doing a biceps curl and ranging from a place the place you’re 30 % of the best way there, versus going all the best way down and all the best way up,” Stonehouse says. Shifting your muscular tissues via that further 30 % vary of movement solely makes them stronger.

The flexibility to maneuver via a better vary of movement additionally makes it simpler so as to add resistance to hip thrusts, Stonehouse says. Many individuals go for a barbell however you can even use free weights or bands. In any case, you’ve gotten many choices for making the hip thrust tougher, so you retain seeing glute beneficial properties.

Cons

The hip thrust requires extra effort to arrange: You should discover a field or bench and safe it so it doesn’t slide throughout the ground. In case you’re utilizing a barbell, you should set it up and situate it comfortably in your hips (many individuals use a barbell pad for cushioning). This difficult setup makes the hip thrust much less accessible and approachable for many individuals, Stonehouse notes.

And, as a result of the hip thrust is commonly carried out with weight, correct type is much more essential. You danger ache or harm when you get sloppy along with your type or use extra weight than you’ll be able to elevate with the right approach.

Freshmen, particularly, could wish to begin with extra easy glute workouts such because the glute bridge, or maintain off on hip thrusts till they’re in a position to work with a health skilled who can present them the right type.

Glute bridge vs. hip thrust: the underside line

The glute bridge and hip thrust are two efficient workouts for isolating the glutes. Each contain mendacity in your again and lifting your hips whereas retaining your ft flat on the ground, although glute bridges are carried out on the ground and hip thrusts are accomplished along with your shoulders elevated.

Every motion provides perks, however the hip thrust is the higher butt train.

“Extending the vary of movement and including weight will increase your potential to get stronger,” Stonehouse explains.

Nonetheless, the glute bridge is efficient and would be the supreme possibility for freshmen and people with restricted entry to gear.