Glute Bridge Vs Hip Thrust:  How to Choose?

Glute bridge and hip thrust | Key differences | Pros and cons | How to choose

While exercises such as squats and deadlifts are recognized for their ability to engage the glutes, they do not qualify as isolation exercises and therefore do not exclusively target the glutes.

Exercises like the glute bridge and hip thrust are recommended to prioritize glute development as they are designed to specifically target and activate the glute muscles.

These two exercises share some similarities, but their distinct approach to glute isolation make them valuable additions to a comprehensive workout routine aimed at enhancing glute strength and development.

Understanding glute bridge and hip thrust

To comprehend the similarities and differences between glute bridge and hip thrusts, it is necessary to understand what each of these exercises entails:

What is a glute bridge?

The glute bridge is a popular body-weight exercise mainly targeting the glutes and is frequently included in strength training and yoga regimens.

To perform the glute bridge, begin by lying on your back with your knees bent and feet planted firmly on the ground. Keep your hands on the sides or stretch them over your head. Subsequently, raise the hips towards the ceiling, creating a diagonal line between the knees and neck.

Glute bridges can be performed as a warm-up to activate and stretch the glutes or as a more challenging workout with the inclusion of weights such as dumbbells.

What is hip thrust?

The hip thrust is similar to the glute bridge but requires a weight bench, box, or exercise ball. 

The exercise involves sitting on the floor with your mid to upper back against the bench, knees bent, and feet flat on the floor. The hips are lifted upward while pushing through the heels, with the glutes contracting at the top of the movement.

While hip thrusts without a barbell can be a good starting point for beginners, the exercise is often performed using a weight like a dumbbell or a barbell. To execute a dumbbell hip thrust or a barbell hip thrust, simply position the dumbbell or the loaded barbell across the hip crease and lift it with the hips.

According to a study ^[1]National Library of Medicine: A comprehensive biomechanical analysis of the barbell hip thrust, barbell hip thrust presents greater activation of the glutes than traditional squats, making it a great exercise to increase glute strength. You can also try the Kas glute bridge, a modified version of the hip thrust workout.

Differences between glute bridge vs hip thrust

Although both the glute bridge and hip thrust are effective exercises for targeting the glutes, they differ in a few ways. Here is the list of differences between them:

1. Starting position

To perform a glute bridge, you initiate the movement from the floor. On the other hand, for a hip thrust, you start with your shoulders and upper back resting on a weight bench.

2. Range of motion

Hip thrusts offer a larger range of motion than glute bridges due to the use of a bench or box, allowing for full flexion and extension of the hips in a straight line.

3. Equipment used

A glute bridge can be performed without equipment or with a resistance band, dumbbell, or barbell across your hips. A hip thrust requires a bench or box and a barbell with weight plates.

4. Resistance

Both these glute exercises can be done with body weight or with added resistance. However, hip thrusts are typically done with more weight than glute bridges, making them a more challenging exercise.

5. Muscles worked

Although both exercises primarily target the glutes, the hip thrust emphasizes the hamstrings, quads, hip flexors, and lower back more than the glute bridge. This can help to develop the core muscles required for overall stability. 

However, glute bridge variations, such as single-leg glute bridges ^[2]Strength and Conditioning Journal: Single-Leg Glute Bridge, target gluteal muscles and hamstrings more effectively.

Here is a glance at the differences between the glute bridge and hip thrust: 

Exercise	Glute bridge	Hip thrust
Target muscles	Glutes	Glutes and lower back muscles (to a certain extent)
Equipment	Bodyweight or band	Bench and barbell
Resistance	Body or lightweight	Heavyweight
Range of motion	Shorter range	Full range
Tempo	Controlled	Explosive power
Difficulty level	Easy	Slightly challenging
Purpose	Muscular endurance	Muscle growth and strength
Ideal for	Warmup and glute activation	Muscle building

Pros and cons: glute bridge vs. hip thrust

Here are some pros and cons of the glute bridge and hip thrust exercises:

Pros: glute bridge vs. hip thrust

Glute bridge	Hip thrust
Bodyweight exercise can be done anywhere	Greater range of motion allowing for deeper muscle activation
Great for beginners or those with limited mobility or injuries	Recruits more muscle groups, including the hamstrings and lower back
Relatively easy to perform with proper form	Provides a challenge for advanced lifters
Can be modified by using a resistance band	More effective for building overall core stability

Cons: glute bridge vs. hip thrust

Glute bridge	Hip thrust
Limited range of motion compared to hip thrusts	Requires access to equipment
It does not provide enough resistance for advanced lifters	More challenging to perform with proper form
It does not engage other lower body muscles	May not be suitable for beginners

How to choose between the glute bridge vs. hip thrust?

Choosing between the glute bridge vs. hip thrust ultimately depends on your fitness goals. Both exercises offer great benefits, and including both in your workout routine is recommended.

If you want to maintain general fitness, tone your back, and strengthen your glutes, the glute bridge is a suitable option. 

On the other hand, if you’re trying to build muscle mass, the hip thrust is a better choice due to its greater activation of the hamstrings and lower back muscles.

Conclusion

Both the glute bridge and hip thrust exercises effectively target your glutes and build overall strength. You can modify both exercises to increase their difficulty and target different muscle groups. To determine which exercise is best for you, consider your fitness goals and consult a personal fitness professional.