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

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

So, which strategy is best to your glutes? We tapped just a few health consultants to seek out out the whole lot you must know in regards to the glute bridge versus the hip thrust.

Glute Bridges

The glute bridge is a straightforward and efficient strategy to isolate your glutes. Different decrease physique workouts, corresponding to 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 must do any of that,” says Steve Stonehouse, CPT, vice chairman of programming and training at BFT. You’ll be able to merely deal with concentrating on the glutes.

The right 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 you can carry out 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 needs to be shut sufficient to your hips that should you attain one hand at a time towards every heel, you might simply contact it along with your fingers.
2. Relaxation your higher arms and elbows on the ground and make a fist along with your fingers.
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 prime of the train and pause for a second.
5. Then slowly decrease your hips again all the way 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.

Muscular tissues labored

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

These are the muscle tissue which can be 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, working, and leaping, and helps stabilize your hips and pelvis.
• Hamstrings: This group of three muscle tissue is positioned on the again of your thigh, out of your hip to simply beneath your knee. They assist straighten your hips on the prime of the glute bridge and bend your knees as you come back your hips to the ground.
• Calves: The calves encompass three muscle tissue at the back of your decrease leg. They activate to push your ft into the bottom throughout 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 must work as arduous. This makes the glute bridge an efficient strategy to ease into glute coaching.

Glute bridges are additionally very best for many who work out at residence or lack entry to a wide range of health tools 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 amazing possibility for newcomers, 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 will be tough. You’ll be able to strive single-leg glute bridges or add resistance with a band round your knees or a dumbbell in your hips. Nonetheless, there comes a degree when the resistance gained’t be sufficient. “The glutes are very highly effective muscle tissue, so you’ll be able to often load up on the burden and push it simply fantastic,” Stonehouse says.

Even utilizing a barbell could not provide sufficient of a problem. Relying on the dimensions of the burden plates, you might must elevate your hips just a few inches off the ground to even make contact with the bar, which suggests you gained’t press the burden very far, Stonehouse explains.

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

Hip Thrusts

The hip thrust is one other glute isolation train, although elevating your shoulders makes it extra complicated—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 right 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 throughout the train.
2. Sit on the ground dealing with 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 (slightly below your shoulder blades) on the sting. Your glutes will likely be lifted off the ground.
3. Push into your ft to drive your hips up, conserving your gaze wanting previous your knees.
4. Squeeze your glutes and push your hips ahead on the prime whereas sustaining a impartial backbone. Your torso needs to be parallel to the ground.
5. Launch your hips towards the ground.
6. Repeat.

Learners 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 prime of the hips.

Muscular tissues labored

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

In line with Ogden, these are the first muscle tissue focused in a hip thrust:

• Gluteus maximus: That is the primary 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 muscle tissue on the entrance of your thigh runs from above your knee to beneath your hip. Your quadriceps (often known as the quads) have interaction as you straighten your knees (even when they don’t lock out) and hold your knees aligned along with your ankles throughout the train.
• Hip adductors: These muscle tissue within the interior thigh assist stabilize your hips as you press them up. Your hip adductors additionally contribute to strolling, working, and leaping.

Execs

Since you elevate your shoulders, hip thrusts can help you acquire 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 way in which there, versus going all the way in which down and all the way in which up,” Stonehouse says. Transferring your muscle tissue by way of that further 30 % vary of movement solely makes them stronger.

The flexibility to maneuver by way of 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 too can use free weights or bands. In any case, you have got many choices for making the hip thrust tougher, so you retain seeing glute positive aspects.

Cons

The hip thrust requires extra effort to arrange: You need to discover a field or bench and safe it so it doesn’t slide throughout the ground. In case you’re utilizing a barbell, it’s essential to set it up and situate it comfortably in your hips (many individuals use a barbell pad for cushioning). This sophisticated 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 threat ache or harm should you get sloppy along with your type or use extra weight than you’ll be able to elevate with the right method.

Learners, specifically, 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 conserving 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 gives perks, however the hip thrust is the higher butt train.

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

Nonetheless, the glute bridge is efficient and will be the very best possibility for newcomers and people with restricted entry to tools.