Both hip thrusts and glute bridges strengthen the gluteal muscles, but there are some small differences between the two in terms of initial step and range of motion. Read here to learn about their differences, benefits, and more.
Hip thrusts or glute bridges: which is better? Photo credit: Canva
Many people focus on building their abs and muscles, but only a few are serious about training their glutes. He is made up of three muscles: gluteus maximus, gluteus medius, and gluteus minimus, which together form the buttocks and help rotate and stabilize the hip joint.
Why is it so important to train your glutes?
It not only tones the buttocks and gives it beautiful structure and shape, but also maintains good posture, aligning the pelvis and spine and relieving the knees, joints and hamstrings from excessive stress and movement. It also helps prevent back pain. Strengthening your gluteal muscles can also help you perform activities that require lower body strength, such as squats, running, and lifting objects.
Before we dive into the differences and benefits, let’s know how hip thrusts and glute bridges affect your muscles.
As the name suggests, this exercise targets your glutes and uses a bench or hard surface to support your back and raise your hips while pushing the weight across your lower back. It also works on the hamstrings and quadriceps, helping to strengthen the glutes while reducing pain from injuries to the lower back, knees, or the area.
Another exercise that helps target your thigh and core muscles, the glute bridge also works your glutes and hamstrings, helping you create a rounder butt. Simply lie on the ground with your knees bent and feet flat on the ground. Lift your hips and squeeze your gluteal muscles until they are completely straight with your shoulder blades.
What is the difference between a hip thrust and a glute bridge?
While performing a hip thrust, your back is supported on a bench, box, or hard surface, whereas a glute bridge is performed with your back on the floor.
When it comes to mobility, hip thrusts give you more range to stretch and lift your hips with proper support for your back. The glute bridge, on the other hand, has a limited range of motion when lying down, allowing you to lift your hips in line with your shoulder blades.
3) Involvement of equipment
You can also add weights or use a barbell to place it on your lower back while performing hip thrusts. There are no such requirements to perform a glute bridge, as it is a simple bodyweight exercise that primarily focuses on strengthening your core muscles.
4) Effect on the gluteus maximus
If you want bigger and stronger glutes, choose hip thrusts. On the other hand, if you want to focus on stabilizing core strength while working your lower body, glute bridges may be more beneficial.
While the glute bridge is easy for beginners to perform and can be done without any equipment, the hip thrust is a bit more advanced and requires additional weight to perform properly.
- Strengthens your buttock and lower body muscles, supporting activities such as running, jogging, lifting, and squats.
- Make your butt look more defined and toned, making it look more attractive.
- It particularly targets the lower back, pelvis, and gluteal muscles and helps prevent or reduce back and knee pain.
Advantages of Glute Bridge
- It’s a great exercise to activate your gluteal muscles to perform core-building exercises like lunges and squats that make the most of your gluteal strength.
- Helps improve and maintain posture while strengthening the lower back and hamstrings and stabilizing the pelvis.
- A perfect beginner-level workout that requires no equipment to strengthen your core muscles and your entire body.
Hip thrusts or glute bridges: Which exercise is best for you?
According to an article in Shape, Jill Belland, co-founder of Barbell, a program that offers workouts that blend barre exercises and HIIT, suggests doing both for maximum benefit. . Glute bridges can be performed as a warm-up exercise, but perform hip thrusts to give your glutes the boost and strength they need.