Glute bridge and hip thrust may seem like two exercises, but in reality each has its own specific advantages. Let’s find out the differences.
When we want to firm up the buttocks we often automatically insert squats in our daily or weekly workouts. In reality, the effectiveness of the glute bridge and the hip thrust should never be underestimated, in fact these exercises are the best to sculpt our “b side”.
To the untrained or non-fitness eye, the glute bridge and hip thrust (or hip thrust) may look the same, but in reality, while similar, they are not identical exercises. There are indeed some fundamental differences.
But let’s start with the things that unite them. Both exercises involve contracting the glutes and lifting the hips towards the ceiling. In both cases, the glutes, hamstrings, core, lower back, abdominals, obliques, and hip flexors are involved.
But, while the glute bridge is typically performed with the shoulders on the floor, the hip thurst is performed with the shoulders on a bench or raised support. Another key difference is that while the hip thurst is performed with weights, usually in the form of a barbell, and is also used as a strength training exercise, the glute bridge is performed more often as a bodyweight movement, generally without weights.
The differences between glute bridge and hip thrust
As Jill Belland, fitness expert and co-founder of Barre Belle explained :
The biggest difference between hip thrust and glute bridge is that because your back is lifted, there is a greater range of motion your hips have to go through for each repetition.
Grayson Wickham, founder of Movement Vault, a functional mobility and movement program then adds:
The glute bridge, which has tons of variations, can be loaded or unloaded. However, it is usually used as a body weight activation exercise, as opposed to weighted and strengthening exercise. While you can add weight like a barbell or dumbbell to a glute bridge, some athletes find it uncomfortable due to the angle of your body – the barbell can roll down your stomach if you don’t hold it. And because of the angle of the hips, the hip thrust allows you to add more weight than the glute bridge ”.
That’s why the glute bridge is traditionally used as a bodyweight exercise to activate the glutes in a warm-up before taking on more range of motion and weight, explains Belland.
Is the glute bridge better or the Hip Thrust?
Let’s say there is no better or worse exercise but a lot depends on your training needs. However, the ideal would be to incorporate both into your routine.
As Jill Belland specifies:
The variety of exercises is the key to a well-rounded training sequence for building the glutes. I recommend using both (and make sure you don’t just exercise for the glutes). As a general rule, think of the glute bridge for warming up and the hip thrust as part of a strength circuit.