Glute Bridge Vs Hip Thrust: What’s The Difference, And Why Does It Matter?

A shapely behind is an elusive goal for many people, and the glute bridge and hip thrust exercises are both great movements to target this area. But what’s the difference between these two booty-building moves? It’s important to understand the differences so that you can choose the right exercise for your goals. The main difference between a glute bridge and a hip thrust is the position of the torso. In a glute bridge, your torso stays on the floor as you raise and lower your hips. The hip thrust, however, is executed with your shoulders supported on an elevated surface such as a bench or box.

This difference translates to a subtle but important distinction in the primary muscles involved. In a glute bridge, your hamstrings and glutes are both engaged, while during a hip thrust, your hamstrings take a backseat as your glutes do most of the work (1). Read on to find out which exercise is best for you, and how to perform them both safely and effectively! 

What Is The Difference Between Glute Bridge And Hip Thrust?

The 5 key differences between glute bridge and hip thrust are:

Exercise Positioning

The glute bridge is performed while lying on your back with your knees bent and feet firmly planted on the ground. Your arms should rest by your side, and your core should be braced throughout the movement.

The hip thrust is performed while sitting on the ground with your back against a bench, and your shoulders resting on the bench. Your feet should be planted firmly on the ground, and your knees should be bent at a 90-degree angle. During the hip thrust, you’ll be raising the hips up toward the ceiling and then slowly lowering them back down to the original position.

Range Of Motion

The range of motion is one of the main differences between the two exercises. The glute bridge has a smaller range of motion than the hip thrust. During the glute bridge, the hips are raised until they reach a straight line between the knees and the shoulders. On the other hand, the hip thrust has a wider range of motion because the hips are raised to a higher degree than in the glute bridge.

Weight Capacity

The hip thrust can generally handle more weight than the glute bridge. This is because of the positioning of the body – the weight of the barbell in a hip thrust is supported by the bench and your upper back, whereas in a glute bridge, the weight is supported by your shoulders and upper back. As a result, you can generally lift heavier loads during hip thrusts as compared to glute bridges.

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Muscle Activation

Both exercises target the glutes, but hip thrusts target them more intensely (3). This is because the hip thrust specifically focuses on the gluteus maximus muscle, which is the largest muscle in the glutes. Additionally, the hip thrust also targets the hamstrings, which are located at the back of your thigh. In contrast, glute bridges mainly target the gluteus maximus and medius muscles (3).

Difficulty Level

The hip thrust is generally considered more challenging than the glute bridge because it involves a wider range of motion and heavier weights can be used. The glute bridge is a good exercise for beginners to learn proper form and to build a foundation of strength before progressing to hip thrusts.

However, as you get stronger and more experienced, hip thrusts can be a challenging exercise that helps you achieve your goals.

A Closer Look At The Glute Bridge Exercise

The glute bridge exercise is a great way to target and strengthen the gluteal muscles. It’s a beginner-friendly exercise that can be done with or without additional weight.

Step-By-Step Instructions

1. Lie on your back on a mat or a comfortable surface with your knees bent and your feet flat on the ground. Make sure your feet are hip-width apart and your arms are extended down by your sides.
2. Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.
3. Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Your knees should be tracking in line with your feet and your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
4. Repeat for the desired number of reps.

Common Glute Bridge Variations

There are many regressions, progressions, and variations of the glute bridge. Here are a few worth trying to switch up your routine:

Single-Leg Glute Bridge

1. Begin by lying on your back on a mat or a comfortable surface with your knees bent and your feet flat on the ground. Your arms should be extended down by your sides.Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.
2. Extend one leg straight out in front of you with your foot about six inches off the ground.
3. Press through your heel and squeeze your glutes to lift your hips up towards the ceiling. Your shoulders and upper back should remain on the ground. Exhale as you lift up.
4. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
5. Repeat for the desired number of reps before switching legs.

Banded Glute Bridge

1. Begin by lying on your back on a mat or a comfortable surface with your knees bent and your feet flat on the ground. Your arms should be extended down by your sides.
2. Place a resistance band around your thighs, just above your knees. Make sure the band is secure and doesn’t slip.
3. Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.
4. Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips up.
5. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
6. Repeat for the desired number of reps.

Weighted Glute Bridge

1. Begin by lying on your back on a mat or a comfortable surface with your knees bent and your feet flat on the ground. Your arms should be extended down by your sides.
2. Holding a dumbbell or barbell across your hips, engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.
3. Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling, making sure to keep the weight centered on your hips. Your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips up.
4. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
5. Repeat for the desired number of reps. Note that if you are new to lifting, you might want to consider starting with just bodyweight or lighter weights before progressing to heavier weights.

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Elevated Foot Glute Bridge

1. Lie on your back on the ground and elevate your feet onto a bench or step.
2. Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.
3. Press your feet into the bench and squeeze your glutes as you lift your hips up towards the ceiling. Your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips up.
4. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
5. Repeat for the desired number of reps.

Frog Pump

1. Lie on your back on a mat or a comfortable surface with your knees bent and your feet together, so they form a diamond shape.
2. Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.
3. Press your feet together and squeeze your glutes as you lift your hips up towards the ceiling. Your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips up.
4. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
5. Repeat for the desired number of reps.

A Closer Look The Hip Thrust Exercise

The hip thrust is a compound exercise that targets the glutes, hamstrings, and core. This exercise can help you build a strong and toned backside.

Step-By-Step Instructions

1. Sit on the floor with your back against a bench or a sturdy surface. Your knees should be bent at a 90-degree angle, and your feet should be flat on the ground.
2. Place a barbell over your hips and hold it with an overhand grip. Make sure your hands are shoulder-width apart, and your elbows are straight.
3. Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.
4. Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.
5. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
6. Repeat for the desired number of reps.

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Common Hip Thrust Variations

There are many regressions, progressions, and variations of the hip thrust. Here are a few worth trying to switch up your routine:

Single-Leg Hip Thrust

1. Place a bench or a sturdy surface behind you. Sit on the floor with your back against the bench and your hands resting on the bench for support.
2. Bend your knees and place both feet flat on the ground.
3. Extend one leg straight out in front of you.
4. Engage your core by drawing your navel in towards your spine.
5. Press your other foot into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.
6. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
7. Repeat for the desired number of reps before switching legs.

Weighted Single-Leg Hip Thrust

1. Place a bench or a sturdy surface behind you. Sit on the floor with your back against the bench and your hands resting on the bench for support.
2. Bend your knees and place both feet flat on the ground.
3. Hold a weight or place a barbell across your hips.
4. Extend one leg straight out in front of you.
5. Engage your core by drawing your navel in towards your spine.
6. Press your other foot into the ground and squeeze your glutes as you lift your hips up towards the ceiling, while keeping the weight centered on your hips. Make sure to exhale as you lift up.
7. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
8. Repeat for the desired number of reps before switching legs.

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Banded Hip Thrust

1. Sit on the floor with your back against a bench or a sturdy surface. Your knees should be bent at a 90-degree angle, and your feet should be flat on the ground.
2. Place a resistance band around your thighs, just above your knees. Make sure the band is secure and doesn’t slip.
3. Engage your core by drawing your navel in towards your spine.
4. Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.
5. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
6. Repeat for the desired number of reps.
7. Elevated Hip Thrust
8. Sit on the floor with your back against a bench or a sturdy surface. Elevate your feet onto a bench or step.
9. Place a barbell over your hips and hold it with an overhand grip. Make sure your hands are shoulder-width apart, and your elbows are straight.
10. Engage your core by drawing your navel in towards your spine.
11. Press your feet into the bench and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.
12. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
13. Repeat for the desired number of reps.

Smith Machine Hip Thrust

1. Set up a Smith machine with a bar at hip height. Place a bench or a sturdy surface behind you.
2. Sit on the floor with your back against the bench and your hands resting on the bar for support.
3. Bend your knees and place both feet flat on the ground.
4. Engage your core by drawing your navel in towards your spine.
5. Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.
6. Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.
7. Repeat for the desired number of reps.

Conclusion

Both the glute bridge and the hip thrust are great exercises to target and strengthen your glutes. While these exercises are similar, there are some key differences to consider when choosing which one to incorporate into your workout routine.

The glute bridge is a beginner-friendly exercise that can be done with or without additional weight, making it a great option for those just starting out. The hip thrust, on the other hand, is a more advanced exercise that involves adding weight and requires more stability.

One of the biggest differences between the two exercises is that the hip thrust is typically performed with a barbell, which allows you to add more weight and target your glutes more effectively. The glute bridge, on the other hand, can be done with just your body weight and is a great exercise for improving glute activation and overall strength.

Ultimately, both exercises can be an effective way to target and strengthen your glutes. The best exercise for you will depend on your fitness level, goals, and personal preference. Regardless of which exercise you choose, be sure to focus on engaging your glutes and keeping proper form to get the most out of your workout.