Glute Bridge vs Hip Thrust: What’s the Difference?

When it comes to comparing the glute bridge vs hip thrust, many clients assume they’re the same. Although they follow similar movement patterns and work almost the same muscle groups, they do have differences. 

And those differences are important depending on your client's goals, abilities, and access to equipment. So, which one is best? Here’s everything personal trainers and their clients need to know when considering the glute bridge versus hip thrust.

Benefits of the Glute Bridge

A glute bridge is performed by lying on your back and raising your hips toward the ceiling. This is usually performed as a bodyweight exercise and is excellent for novice clients. Glute bridges don’t require a lot of strength or mobility. Therefore, it is a great exercise to help build glute strength and muscle activation for clients just starting out.

Aside from beginners using this exercise to build muscle strength, clients coming out of rehab for lower body injuries can benefit as well. For example, it’s a great way to help ease pain in the hip flexors. The glute bridge doesn't require equipment and can be done from anywhere. 

There are a variety of variations and progressions for the glute bridge. Adding resistance is one example, such as using a resistance band or dumbbell. Another option is to progress to a single-leg glute bridge, which activates the posterior muscle of the hip and requires more work from the hip abductors and core muscles (1). 

For many, it’s much more challenging to load a glute bridge compared to a hip thrust. Perfecting the glutes is what many people want, and weighted exercises are crucial to that goal. 

What Muscles Does a Glute Bridge Work?

The glute bridge primarily works the gluteal muscles. The glute muscles include: 

• Gluteus maximus - most affected by the glute bridge, largest glute muscle, responsible for the majority of the shape of the buttocks, plays a key role in hip extension, supports lateral rotation of the leg

• Gluteus medius - located between the gluteus maximus and gluteus minimus, responsible for the abduction and medial rotation of the leg 

• Gluteus minimus - between the gluteus maximus and gluteus minimus, responsible for the abduction and medial rotation of the leg

Other muscles worked by the glute bridge include the hamstring muscles and abdominal muscles. These muscles engage during the hip extension portion of the exercise.

How to Perform a Glute Bridge with Good Form

To perform the glute bridge, lie flat on your back and place your hands at your side. Keep your knees bent and feet flat on the ground. Begin by raising your hips towards the sky, squeeze your core and glutes, and lower back down to the ground. Repeat for your desired sets and reps.

There are plenty of glute bridge variations as well. These include single-leg glute bridges, dumbbell or kettlebell glute bridges, and banded glute bridges. Depending on if your client needs a more difficult exercise or a less challenging option, adjust accordingly. 

Benefits of the Hip Thrust

Hip thrusts can be viewed as a more advanced exercise because they provide a larger range of motion. By elevating your shoulders and back onto a bench, you create more range of motion. This leads to great gains in muscle size and strength.

One of the many reasons hip thrusts are so effective is that they are much easier to load. They are often performed with a barbell and have unlimited potential for adding weight. They are also great whether you are a beginner or an advanced client.

Sometimes hip thrusts are difficult to perform if a client has poor hip mobility. It can also be uncomfortable, with or without a barbell pad, to rest the bar on the hips. Clients often focus more on the pain or pressure the bar provides, rather than contracting the hamstrings and glutes. This takes the focus away from muscle contraction leading to an ineffective set. 

Clients will need a bench, barbell, and weight plates to execute the barbell hip thrust. So, if they are limited on equipment, the glute bridges might be more accessible.   

What Muscles Does a Hip Thrust Work?

Similar to the glute bridge, the hip thrust makes a big impact on the gluteus maximus and gluteus medius. It also targets the hamstrings, quads, hip adductors, and core muscles. The elevation is what helps this exercise work the hamstrings and quadriceps more than the glute bridge.

How to Perform a Hip Thrust

Start in a seated position with your shoulders and back against a bench. Place or roll a barbell above your hips. Lift your hips up off the ground, keeping your back and shoulders on the bench. This is your starting position. From here, drive your hips up to form a straight line from your knees to your shoulders. Lower your hips back to the starting position and repeat.

If your client is looking to increase the difficulty of hip thrusts, they can add more weight. Additional options include the banded hip thrust, single-leg hip thrust, or stability ball hip thrust.

Everyone wants to build a better backside. Check out this ISSA Talk: The Science of Building Better Glutes.

Choosing Between the Glute Bridge vs. Hip Thrust

Deciding between the two exercises can seem complicated, but it’s really not. The glute bridge exercise is great for beginners starting out or can be implemented into warm-up routines. This exercise is effective for building a foundation of strength and muscle activation for those with limited mobility.

Hip thrusts are effective for advanced clients looking to build muscle and strength. Starting with the glute bridge is effective, but to continue to progress and see greater results, clients move on to perform hip thrusts. 

When performing bodyweight glute bridges, you will often need to go until complete fatigue for gains. This will require a higher rep count. For hip thrusts, you will have load or weight and should aim for 6-10 reps per set.

Both the glute bridge and hip thrust exercise target the glutes and hamstrings. They also will target the thighs, hips, and core as well. 

Check out this guide to building stronger glutes and hamstrings. 

Glute Bridge vs. Hip Thrust: Which is Better?

Variety is key to a workout program. One is not better than the other. It depends on your goals and fitness level. Utilize both glute bridges and hip thrusts in your workout routine for optimal results.

Want to master the art of glute training? Check out the ISSA Glute Specialist certification course. You will learn anatomy and activation techniques, along with glute focus trends, movement patterns, and training. 

References

1. Tobey, K., & Mike, J. (2018). Single-Leg Glute Bridge. Strength & Conditioning Journal, 40(2), 110–114. https://doi.org/10.1519/ssc.0000000000000323