Hip Thrust vs Glute Bridge: Key Differences Explained

Introduction to Hip Thrust vs Glute Bridge

If you're looking to build stronger, more toned glutes, you've likely come across two popular exercises: the hip thrust and the glute bridge. While both exercises target the glutes, they have some key differences that may make one more suitable for your fitness goals than the other. In this article, we’ll pit the hip thrust exercise vs the glute bridge against each other to see which one will give you the results you’re aiming for.

To help you choose, we'll discuss the benefits, targeted muscles, and risks of each exercise. We’ll also share research and studies so you can better understand how the hip thrust and glute bridge exercise works your muscles. Additionally, you’ll learn how to properly do both of these exercises with proper form and technique.

Both the hip thrust and the glute bridge are excellent exercises for building strength and sculpting your glutes. But keep reading, and you’ll find out which one is best for you! 

What Are Hip Thrusts And Glute Bridges?

What Is A Hip Thrust?

Hip thrust is a comprehensive strength training exercise that targets the gluteal muscles, hamstrings, and core [1]. While you can do hip thrusts as a bodyweight exercise, you can also use hip thrust machines, other glute machines, and equipment such as barbells, dumbbells, and resistance bands to increase workout intensity and for better support. This exercise is great for building lower body strength that helps improve balance for daily activities like walking, running, climbing, and lifting. 

What Is A Glute Bridge?

Glute bridge is a body weight exercise that primarily targets the same muscle groups as the hip thrust: the glutes, hamstrings, and core muscles.  It’s often used as a warm-up exercise, a glute activation exercise, or as a part of a larger workout routine. It’s also great for strengthening your glutes and improving hip movements. By stabilizing your hip flexors, it can also make functional movements like walking and climbing easier [2]. 

Performing The Hip Thrust And Glute Bridge

For any exercise, proper form and technique is important to ensure that your movements are safe and effective. Follow these instructions on how to perform the hip thrust and glute bridge:

How To Perform A Hip Thrust

1. Sit on the ground with your upper back against a bench. Place a barbell. dumbbell, or resistance band across your hips.
2. Bend your knees, feet flat and shoulder-width apart.
3. Lift your hips towards the ceiling, squeezing your glutes.
4. Pause, then lower your hips back down.

How To Perform A Glute Bridge

1. Lie on your back, preferably on a mat for comfort.
2. Keep your arms at your sides, palms down. 
3. Push through your heels and lift your hips while squeezing your glutes.
4. Pause, then lower your hips back down.

Remember to focus on using your glutes to lift your hips, rather than relying on your lower back or hamstrings. You can also add resistance by using a barbell, dumbbells, or a resistance band.

Barbell Hip Thrust Vs Glute Bridge: Pros And Cons

The hip thrust and glute bridge offer distinct advantages and disadvantages. Let’s learn more about their differences by comparing their pros and cons. This will give you ideas on which exercise could be best for your personal goals and needs. 

Pros of Hip Thrusts:

Increased range of motion: Barbell hip thrusts allow for a greater range of motion compared to glute bridges, which can lead to greater muscle activation and growth.

More resistance: Barbell hip thrusts can be loaded with heavy weights, allowing for greater resistance and muscle stimulation.

Improved posture: The hip thrust can help improve posture, as it strengthens the muscles in the hips, lower back, and core.

Cons of Hip Thrusts:

Requires equipment: Barbell hip thrusts require a barbell and a bench or elevated surface, which may not be available in all gym settings.

Risk of injury: The hip thrust can put stress on the lower back and hips, and requires proper form to avoid injury.

Pros of Glute Bridge:

Beginner-friendly: Glute bridges are a great movement for people of all experience levels. They do not require much base strength or mobility, making them a great choice for people just starting to resistance train.

No equipment necessary: Glute bridges can be done with just bodyweight, making them a convenient exercise to do at home or on-the-go.

Reduced risk of injury: Glute bridges are a low-impact exercise that do not put as much stress on the lower back and hips as barbell hip thrusts.

Cons of Glute Bridge:

Limited resistance: Glute bridges cannot be loaded with as much weight as barbell hip thrusts, which may limit muscle stimulation and growth.

Limited range of motion: Glute bridges have a limited range of motion compared to barbell hip thrusts, which may limit muscle activation and growth. 

Comparison Of Glute Bridge Vs Hip Thrust: Which Is Better?

In the previous section, we took a glance at the pros and cons of these two powerful glute exercises. Now, let’s take a closer look at their main differences in benefits, muscles worked, and load. We’ll also discuss why one could be better than the other for some activities, with all information backed by studies and research. 

Hip Thrust Vs Glute Bridge: Differences In Benefits

Hip thrusts provide a larger range of motion than glute bridges, which means it’s more suitable for sports requiring strength from smaller hip angles or higher ranges of motion. Another benefit of hip thrusts is that it’s better for activities needing rapid force like sprinting and weightlifting, plus it provides better activation of the glutes, also due to its greater range of motion and vertical displacement.

On the other hand, glute bridges are a beginner-friendly bodyweight exercise that can help improve mobility and stability. This exercise allows a higher force application close to the hip lockout, which means it’s better than hip thrusts for muscle hypertrophy and general fitness. 

Hip Thrust Vs Glute Bridge Muscles Worked And Load

Both the hip thrust and glute bridge mainly work the gluteus maximus, with some activation of the hamstrings and lower back. The hip thrust engages the glutes more due to its larger range of motion and vertical barbell movement, allowing for heavier weights. The glute bridge also activates the glutes but uses a smaller range of motion and lighter weights, making it better for building glute strength with less strain on the lower back and hamstrings.

Need more information on the muscles worked by hip thrusts? Learn more in our article: Hip Thrust Muscles Worked: A Guide to Stronger Glutes

Hip Thrust VS Kas Glute Bridge

As we’ve discussed, the hip thrust is highly effective for maximizing glute activation and building explosive hip strength, which is ideal for sports requiring powerful hip extensions. In contrast, the Kas glute bridge focuses on controlled movements that isolate the glutes while minimizing strain on the lower back and hamstrings. This makes it a safer option for those looking to target the glutes without involving other muscle groups as much.

Choosing Between Hip Thrust And Glute Bridge

When it comes to choosing between hip thrusts and glute bridges, it ultimately depends on your fitness level and goals. If you’re a beginner, glute bridges are a great place to start. If you’re looking to build strength and improve your athletic performance, hip thrusts are the better option. However, adding both exercises to your fitness routine can be helpful in targeting the glutes from different angles and increasing overall strength and stability.

Hip Thrust vs Glute Bridge: Frequently Asked Questions

What are the primary muscles targeted by hip thrusts compared to glute bridges?

Hip thrusts and glute bridges primarily target the gluteus maximus, the largest muscle in the buttocks. However, hip thrusts tend to activate the glutes to a greater degree than glute bridges.

Can glute bridges be effectively weighted like hip thrusts for increased resistance?

Yes, glute bridges can be effectively weighted using a barbell, dumbbell, or resistance band for increased resistance. However, the range of motion and resistance provided by glute bridges may be limited compared to hip thrusts performed on a bench or elevated surface.

Is it possible to achieve similar glute growth with glute bridges as with hip thrusts?

Yes, it is possible to achieve similar glute growth with glute bridges as with hip thrusts, especially when weighted. However, hip thrusts may provide it faster due to the increased range of motion and resistance.

Hip Thrust Vs Glute Bridge: Conclusion

Both the hip thrust and glute bridge exercises are effective for stronger, shapely glutes. However, the choice between the two depends on your fitness level, goals, and equipment availability. If you’re a beginner or prefer bodyweight exercises, the glute bridge is a good choice. It can be done anywhere and doesn't require any equipment. To make it more challenging, you can also add resistance bands or hold a weight on your hips.

If you want to build strength and muscle mass, the hip thrust is a better option. It allows for more range of motion and can be loaded with weights such as dumbbells, barbells, or kettlebells. The hip thrust is also beneficial for athletes who want to improve their power and explosiveness. If you still can’t decide on one exercise to include in your workout, that’s fine too.

Incorporating both can help you achieve a well-rounded glute training. Mix and match the exercises based on your preferences and goals, and don't forget to rest and recover between sessions. Remember to keep your core engaged, hips level, and spine neutral throughout the movement. It's also important to start with a light weight or no weight to master the form before adding more resistance.

References:

1. Aitor, Z. K., & Eneko, F. P. (2024). Biomechanical differences between hip thrust and glute bridge for hip extensors. Universidad Católica San Antonio De Murcia. https://repositorio.ucam.edu/handle/10952/7611?locale-attribute=en
2. Contreras, B., Cronin, J., & Schoenfeld, B. (2011). Barbell hip thrust. Strength and Conditioning Journal, 33(5), 58–61. https://doi.org/10.1519/ssc.0b013e31822fa09d