Wait, What's the Difference Between a Glute Bridge and a Hip Thrust?

Whether exercise is a passion project or more like an errand, understanding the workouts that work for you is important. If you're new to the glute game, you may hear rumblings about the perks of a glute bridge vs. a hip thrust. The two are at the top of many trainers' lists when it comes time to work on clients' bottoms.

Let's back up. Why is it important to work the glutes ?

"Working the glutes is crucial because they are the powerhouse of the lower body," says Mike Julom, ACE CPT, of This Is Why I'm Fit . "Glutes that are strong stabilize the pelvis, which can help prevent injuries and improve posture . They also play a significant role in athletic performance, helping to run faster, jump higher and lift heavier...On the other hand, weak glutes can lead to lower back pain and other issues."

And, if you're into it: "Strong glutes can also enhance overall appearance, giving the body a more balanced look," Julom says.

If you want to optimize your training, you may wonder which to choose: hip thrust or glute bridge. The short answer is that it's personal.

"Which one you do will not only depend on where you’re at in your fitness journey but also your goals," says Rebecca Stewart, CPT, a certified personal trainer and strength and mobility coach.

To help you choose, trainers provided step-by-step instructions for each and explained the difference between the glute bridge and hip thrust.

Related: Feel the Burn! 26 of the Very Best Leg Exercises, Straight from Trainers

What Is a Glute Bridge, and How Do I Do One?

As the name implies, Julom explains that the glute bridge targets the glute muscles, mainly the gluteus maximus. "It involves lying on the back with knees bent and feet flat on the floor," Julom says. "The movement starts by lifting the hips off the ground until the body forms a straight line from shoulders to knees, then lowering back down."

While you'll certainly feel the burn in the backside, don't be surprised to seriously notice it elsewhere.

"This exercise is effective for building strength in the glutes, hamstrings and lower back," he explains. "It also helps improve hip mobility and core stability."

How To Do a Glute Bridge

Kim Perry, CPT , shares a step-by-step for glute bridges.

Equipment needed: None (Resistance bands, barbell or dumbbell optional)

1. Lie on your back with your knees facing up and feet hip-width apart. Place your hands by your side and slightly tuck the chin.
2. Raise the hips off the ground, creating a straight line from knees to chin.
3. Engage the glutes at the top.
4. Lower down and repeat.

Are you ready for more? You can progress the glute bridge. Some suggestions for making the glute bridge more challenging from Julom include:

• Add weight by placing a barbell or dumbbell across the hips
• Do single-legged bridges by extending one leg in the air. "This increases the load on the working glute," Julom says
• Use resistance bands around the thighs, just above the knee

Benefits of a Glute Bridge

Julom says glute bridges make an excellent addition to any lower or full-body workout because they can:

• Boost overall lower-body strength and stability
• Help with hip mobility and can alleviate lower back pain by reducing the strain on the spine
• Improve posture and provide a solid foundation for movements like running, jumping, and lifting
• Assist with balance and coordination
• Activate the core muscles, contributing to better overall core strength

Stewart adds that the glute bridge is beginner-friendly and requires no equipment. People can do it anywhere, at any time and at most levels.

Cons of a glute bridge

Even the glute bridge—a fixture in gym workouts and yoga practices—has drawbacks.

"Being that this is a beginner, non-weight bearing movement, it is difficult to progress someone through this exercise along with its limited range of motion," says Sarah Pope , a personal trainer at Life Time Westchester . For anyone who isn't able to lay on their back due to vertigo or severe acid reflux, this specific exercise may not be for you.

Pope says a dynamic personal trainer can help you determine the best bridge (or glute exercises).

Additionally, personal trainers can help you perfect your form, which is critical.

" If not done correctly, there’s a risk of overextending the lower back, which can lead to injury," Julom warns.

Related: Barre vs. Pilates: What's The Difference?

What Is a Hip Thrust, and How Do I Do One?

Like a glute bridge, a hip thrust targets the glutes. "It involves sitting on the ground with the upper back against a bench and feet flat on the floor," Julom explains. "A barbell or other weight is placed across the hips. The movement starts by driving the hips upward until the thighs are parallel to the ground, then lowering back down."

While not as ubiquitous as the glute bridge, hip thrusts are worthy of the hype. "Hip thrusts are great for their ability to activate and build the glute muscles more effectively than many other lower body exercises," he adds.

How to do a hip thrust

Perry also walks people through the hip thrust.

Equipment needed: Barbell or band

1. Start by resting your shoulders against a bench. Place a weight on your hip region or band on your legs right above your knees.
2. Raise the hips until you achieve a reverse tabletop position.
3. Engage the glutes.
4. Lower down and repeat.

The hip thrust can undoubtedly be challenging, but Julom says you can also level up by:

• Increasing the weight, such as adding more plates
• Performing single-leg hip thrusts
• Elevating the feet on a bench
• Pausing longer at the top of the movement to boost time under tension

Pros of a hip thrust

Must you thrust? No, but those who do a hip thrust set themselves up for some serious success.

" Studies have shown the hip thrust is one of the best exercises to increase glute power, strength and size," Stewart says.

Julom adds that hip thrusts can:

• Boost performance in running, jumping and lifting
• Assist with hip extension and contribute to better posture and less lower back pain
• Serve as a more joint-friendly alternative to other lower body exercises because they're less likely to worsen or cause knee pain or back strain
• Improve hip mobility
• Stabilize the pelvis

Cons of a hip thrust

Sorry, but it's not all good.

"They require specific equipment, like a bench and weights, which might not be accessible to everyone," Julom says. "Done incorrectly, particularly overextending the lower back, can cause discomfort or injury...Balancing the weight across the hips can be uncomfortable for some, making the exercise less appealing."

Again, a personal trainer is key to educating people on good form, which will reduce pain and increase the gain you get from hip thrusts.

Related: This Simple Trick Could Improve Your Shoulder Mobility in 2 Minutes or Less

The Difference Between a Glute Bridge and Hip Thrust

While the glute bridge and hip thrust work the glutes, there are some nuances. "The main difference between a hip thrust and a glute bridge lies in the range of motion and the equipment used," Julom says. Glute bridges require weights like barbells and a bench, while the glute is done on the floor using body weight (but can be progressive to include weight).

"Hip thrusts are generally considered more advanced due to the increased load and range of motion, leading to greater glute development," he continues. "Glute bridges, being simpler and requiring less equipment, are often used as an activation exercise or for beginners."

Hip Trust vs. Glute Bridge: Which Is Better and How To Choose

Cliché but valid: "As with any fitness routine, it really depends on individual goals, experience level and available equipment," Julom says. "If you're looking to maximize glute strength and size with proper access to a bench and weights, hip thrusts are the better choice." He praises the hip thrusts' greater range of motion and ability to handle heavier loads.

However, glute bridges have their place. "For those new to strength training or lacking equipment, glute bridges are a great starting point, providing a solid foundation for building glute strength," Julom says.

Even people who are further along in their fitness journey benefit from glute bridges. "More advanced lifters who have hip thrusts in their repertoire might still add glute bridges in for their warm-up," Stewart says.

This leads us to this last point: You don't actually have to pick a side in the hip thrust vs. glute bridge "debate."

"I recommend using both exercises in your training program, especially if you are focused on a lower-body day," Pope shares. "Both movements are equally as important and will benefit you in gaining some well-rounded gains."

Next up: Wait, What's the Difference Between Himalayan Salt and Sea Salt?

Sources

• Mike Julom, ACE CPT, of This Is Why I'm Fit

• Rebecca Stewart , CPT, a certified personal trainer and strength and mobility coach

• Kim Perry , CPT

• Sarah Pope, a personal trainer at Life Time Westchester

• A comprehensive biomechanical analysis of the barbell hip thrust. PLoS One .