What Is The Different Between Glute Bridge Vs Hip Thrust

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 You've probably tried a variety of workouts in your quest for a perky, round, full behind. Some of the most popular and efficient exercises include hip thrusts and glute bridges. But which is the superior option and which is the best fit for you? Let's take a closer look at both exercises to see if there's a clear winner in the glute bridge vs. hip thrust dispute.

What Is The Different Between Glute Bridge Vs Hip Thrust

Glute Bridge vs. Hip Thrust: What's the Difference?

The glute bridge exercise and the hip thrust exercise are extremely similar. Both require clenching your glute muscles while elevating (or thrusting) your hips towards the ceiling. Both exercises target the glutes, hamstrings, hip flexors, lower back, abdominal, and obliques.

However, there are a few distinctions:

  • Shoulders on a bench, knees bent at 90 degrees, and upper body/hips parallel to the floor are common positions for hip thrusts.
  • With the shoulders on the ground, hip bridges are commonly performed.
  • Adding resistance to hip thrusts with a barbell, dumbbell, weight plate, or sandbag is common.
  • The most common way to accomplish a hip bridge is to use simply your bodyweight.

Pros and Cons of Hip Thrust vs. Glute Bridge

Neither exercise has any major drawbacks, but they both have features that make them more suited to specific persons and situations.

The potential to gain size and strength is the most significant benefit of the hip thrust exercise. You can push the muscles more than with glute bridges because this exercise can be loaded with resistance. It's also simple to increase the difficulty of the exercise by adding more weight. You won't reach a stalemate this way. With a hip thrust, you also work over a wider range of motion, which improves the challenge and the possibility for booty growth.

The major disadvantage of hip thrust is that it necessitates the use of special equipment. A barbell is required to perform a traditional barbell hip thrust. You can use any other weighted object in place of a barbell, but you'll only be able to add weight up to a specific point. You can keep loading with a barbell.

You don't have to utilize weight for a hip thrust, but keep in mind that you won't be able to progress the exercise as readily if you don't. To achieve your size and strength goals, you must progress.

A bench to rest your shoulders is also required. You can get away with using any old bench at home if you add some cushioning to protect your shoulders. However, because you require strong support for your upper body, it's usually not a good idea to utilize a soft surface, such as a couch or bed.

To build an effective hip thrust bench alternative, make sure the surface you're using is the proper height. When your spine is neutral, your knees should form a 90-degree angle at the peak of the exercise, and your chest and hips should be at the same height. Find a surface that is 17 to 18 inches tall, which is the height of a common weight bench, if you want to try hip thrusts at home.

Glute bridge advantages: Glute bridges are simple to learn and use. You can do a glute bridge as long as you can get down on the floor. Individuals who have never done a hip thrust should begin with glute bridges to develop a feel for the exercise and establish a strong foundation.

Warming up with glute bridges is an excellent technique to prepare for heavier movements like hip thrusts, squats, and deadlifts. Many people struggle to activate their glute muscles, yet doing so is essential if you want to get the most out of these workouts. Warm up your posterior chain and "ignite activation" by starting with a dynamic, targeted warm up that includes glute bridges.

Hip bridges can be done anywhere you can lie down comfortably. A yoga mat or an exercise mat is recommended, but you can also use a carpeted floor or even grass. You don't even need to wear shoes.

Glute bridge disadvantages: Glute bridges can help you establish a strong foundation and tone your glute muscles, but you'll reach a point where your booty gains are exhausted. When you execute glute bridges, you also use a limited range of motion, which isn't as helpful for increasing size and strength. There are still ways to make the game more challenging.

Which Is Better: Hip Thrust or Glute Bridge?

Both workouts are worth including in your booty-building routine at some point. If you're just getting started, do glute bridges for a bit to master the appropriate technique, which is covered further down. Concentrate on achieving glute activation, which is necessary for both glute bridges and hip thrusts to be effective.

Glute bridges can be used as a dynamic warm-up if you've been working out for a while. Perform a session or two of glute bridges before your hip thrust workout to engage your glutes.

Glute bridges are an excellent workout to undertake if you're unable to carry big weights due to an ailment or simply want to get some gentle movement in on a rest day.

How to Perform the Glute Bridge Exercise 

  • On your back, bend your knees and place your feet flat on the floor. In front of you, extend your arms.

  • Firmly squeeze the entire length of your spine onto the ground. During the action, keep your spine in a neutral position.
  • Lift your hips off the ground by pressing into your feet. Squeeze your glutes and keep your abdominal and lower back core muscles firm.
  • Raise your hips until your pelvis is parallel to or slightly higher than the height of your knees. Maintain a neutral spine by not allowing your back to arch.
  • Squeeze your glutes at the top, then return to the beginning position slowly.

Methods for Advancing the Glute Bridge

You're ready for something a little more difficult when you can complete roughly 20 glute bridges with flawless form. Single-leg glute bridges are the perfect solution. The only difference is that you begin with one leg outstretched. The extended leg's foot never touches the ground, and the single leg and glute provide all of the strength.

Alternate each rep to begin your single-leg glute bridge training. Then, to make it more difficult, perform a whole set on one leg, then swap and do a full set on the other leg.

You can also add resistance by holding a dumbbell or a medicine ball. As you perform the exercise, keep it resting on your pelvic.

What Is the Hip Thrust Exercise and How Do I Do It?

Choose the weight you'll be working with. Begin with a light weight, such as a medicine ball or a ten- to twenty-pound dumbbell. An empty 35- or 45-pound barbell can also be used.

Place the bench lengthwise on the floor and sit with your back to it. Place the weight in the creases of your thighs and lower abdomen on your lap.

Make sure your shins are parallel to the ground, your knees are bent to 90 degrees, and your arms are straight front. Come down and readjust your position if it's off; don't try to do it at the peak of the move with your weight on your back.

Ways to Improve Your Hip Thrust

Adding weight to a hip thrust is the most obvious approach to progress it. You can do single-leg hip thrusts if you don't have a lot of equipment or if you don't have a spotter to help you raise a lot of weight. The single-leg glute bridge is the same as this. While performing the exercise, keep one foot on the floor and extend the other leg straight out in front of you.

It's a good idea to add single-leg hip thrusts in your program even if you have the equipment and a spotter. Single-leg exercises aid with muscular imbalances and enhance balance and stability. Everyone has muscle imbalances, where one muscle group is stronger than the opposite muscle group. When this happens, the stronger muscle usually takes over. Single-leg workouts help you isolate and improve your weaker muscles.

If you don't have any other equipment, a milk jug filled with water or anything else you can easily handle and that has a flat enough surface to rest equally on your pelvis would suffice.

Start with lighter weights until you get the hang of it. At the top, focus on achieving full extension and contracting your glutes for a full second. Make sure you're lowering yourself slowly and steadily.

When working with a heavy barbell, a spotter may be required to place the barbell on you before you begin the exercise. You should be able to slide your legs under it if you're utilizing large bumper plates.

You'll probably require some cushioning between your hips and the barbell if you're using a heavy barbell. You can use a folded towel or a foam cushion.

Squat vs. Hip Thrust

When it comes to the best glute workouts, the squat is the gold standard. Squatting is also a fantastic exercise. However, the hip thrust may have a minor advantage over the squat.

The surface electromyography (EMG) activity of the barbell back squat and the barbell hip thrust were compared in a 2015 study, and it was discovered that the hip thrust stimulated the glute muscles more than the squat. The amount of activation of a muscle group during a certain exercise is usually related to how well it stimulates hypertrophy (muscle growth) and boosts strength.

That's not to say you should exclusively do hip thrusts. In fact, you should do both of these exercises in addition to others as part of a well-rounded lower-body strength-training routine.

What's the ideal method to plan your leg-day routine, though?

Squats and hip thrusts are both complex exercises, which means they work many muscle groups at the same time. In most cases, you'll want to begin with your largest compound move, which in this case is squats. Squats work all of your muscles, whereas hip thrusts concentrate on the glutes and hamstrings.

Glute bridges, air squats, leg swings, butt kicks, and high knees are all good ways to start your workout. Perform your weighted squats first, followed by the rest of your workouts, including hip thrusts. Of course, rules are intended to be violated, and there's no reason why you can't do hip thrusts before squats if it feels better and produces benefits for you.

Last Word

There is no clear winner in the discussion between Hip Thrusts and Glute Bridge since it's like comparing apples to oranges. Both exercises have advantages and disadvantages, and both should be included in your fitness regimen.

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