Glute Bridges and Hip Thrusts Could Look Related, However Which One Is *Really* the Higher Butt Train?

“Each glute bridges and hip thrusts goal the glutes, however the positioning and tools are totally different,” says Ellen Thompson, CPT, a private coach with Blink Health. Whereas glute bridges are carried out on the ground, typically with out tools, hip thrusts use a bench and, typically, weights.

So, which method is healthier in your glutes? We tapped a number of health consultants to search out out every little thing you have to know concerning the glute bridge versus the hip thrust.

Glute Bridges

The glute bridge is a straightforward and efficient approach to isolate your glutes. Different decrease physique workout routines, similar to squats and deadlifts, additionally work your glutes, however require extra enter out of your legs and core to keep up posture and coordinate the motion.

“If I’m mendacity on the ground, I don’t must do any of that,” says Steve Stonehouse, CPT, vice chairman of programming and training at BFT. You’ll be able to merely deal with concentrating on the glutes.

Easy methods to do them with right kind each time

Lindsay Ogden, CPT, a private coach with Life Time in Eden Prairie, Minnesota, breaks down learn how to carry out a glute bridge step-by-step:

1. Lie in your again together with your knees bent and your toes flat on the ground, about hip-width aside. Your toes must be shut sufficient to your hips that if you happen to attain one hand at a time towards every heel, you could possibly simply contact it together with your fingers.
2. Relaxation your higher arms and elbows on the ground and make a fist together with your arms.
3. Tuck your tailbone barely. Squeeze your glutes and core, then press your heels into the bottom to drive your hips up towards the ceiling till you kind a diagonal line from knees to hips to chest.
4. Squeeze your glutes on the prime of the train and pause for a second.
5. Then slowly decrease your hips again all the way down to the ground.
6. Repeat.

Start with three to 4 units of 10 to twenty reps of body weight glute bridges and add resistance with a band or dumbbell in your hips as you progress.

Muscular tissues labored

“Because the title suggests, the glute bridge primarily targets the glutes, particularly the gluteus maximus,” Ogden says. Nonetheless, there are different muscle mass concerned within the train.

These are the muscle mass which might be labored in a glute bridge, in line with Ogden:

• Gluteus maximus: The gluteus maximus (additionally referred to as the glute max) is the meatiest a part of your butt and the biggest muscle in your physique. It’s a serious contributor to strolling, working, and leaping, and helps stabilize your hips and pelvis.
• Hamstrings: This group of three muscle mass is situated on the again of your thigh, out of your hip to simply under your knee. They assist straighten your hips on the prime of the glute bridge and bend your knees as you come your hips to the ground.
• Calves: The calves include three muscle mass at the back of your decrease leg. They activate to push your toes into the bottom through the glute bridge.

Execs

The glute bridge is usually thought-about a newbie glute train. “You’re mendacity on the bottom, which limits the vary of movement,” Stonehouse says. In different phrases, you’ll be able to’t carry your hips very excessive throughout a glute bridge in comparison with a hip thrust, so your glutes don’t must work as onerous. This makes the glute bridge an efficient approach to ease into glute coaching.

Glute bridges are additionally perfect for individuals who work out at dwelling or lack entry to a wide range of health tools as a result of you are able to do them anyplace you’ll be able to lie flat on the ground.

Cons

Whereas glute bridges are an important choice for newcomers, their restricted vary of motions means intermediate and superior exercisers might not discover them difficult sufficient to strengthen or develop their glutes.

Progressing glute bridges could be tough. You’ll be able to attempt single-leg glute bridges or add resistance with a band round your knees or a dumbbell in your hips. Nonetheless, there comes a degree when the resistance received’t be sufficient. “The glutes are very highly effective muscle mass, so you’ll be able to normally load up on the burden and push it simply high quality,” Stonehouse says.

Even utilizing a barbell might not supply sufficient of a problem. Relying on the dimensions of the burden plates, you could have to carry your hips a number of inches off the ground to even make contact with the bar, which suggests you received’t press the burden very far, Stonehouse explains.

“Each glute bridges and hip thrusts goal the glutes, however the positioning and tools are totally different.” —Ellen Thompson, CPT

Hip Thrusts

The hip thrust is one other glute isolation train, although elevating your shoulders makes it extra complicated—and difficult—than the glute bridge.

“As a result of the shoulders are elevated on a field or bench, there is a better bend on the hips, leading to a extra vital stretch of the glutes as a result of elevated vary of movement,” Ogden explains.

Easy methods to do them with right kind each time

Carry out a correct hip thrust with these directions from Ogden:

1. Seize a sturdy field or bench that’s knee-height (or barely shorter). Place the field or bench towards a wall or place a heavy weight behind it to make sure it doesn’t transfer through the train.
2. Sit on the ground dealing with away from the field or bench and bend your knees, inserting your toes flat on the ground, about hip-width aside (or barely wider). Inch your self again towards the field or bench till you’re capable of set your again (just below your shoulder blades) on the sting. Your glutes will probably be lifted off the ground.
3. Push into your toes to drive your hips up, retaining your gaze trying previous your knees.
4. Squeeze your glutes and push your hips ahead on the prime whereas sustaining a impartial backbone. Your torso must be parallel to the ground.
5. Launch your hips towards the ground.
6. Repeat.

Rookies ought to begin with three to 4 units of 10 to twenty reps of body weight hip thrusts. Intermediate and superior exercisers can incorporate resistance by including a band across the knees or inserting a barbell on prime of the hips.

Muscular tissues labored

Hip thrusts primarily work the glutes, however different muscle mass kick in to assist with the motion.

In keeping with Ogden, these are the first muscle mass focused in a hip thrust:

• Gluteus maximus: That is the principle muscle concerned in urgent your hips up throughout a hip thrust.
• Hamstrings: Your hamstrings assist carry your glutes and return them to the beginning place.
• Quadriceps: This group of muscle mass on the entrance of your thigh runs from above your knee to under your hip. Your quadriceps (often known as the quads) have interaction as you straighten your knees (even when they don’t lock out) and maintain your knees aligned together with your ankles through the train.
• Hip adductors: These muscle mass within the interior thigh assist stabilize your hips as you press them up. Your hip adductors additionally contribute to strolling, working, and leaping.

Execs

Since you elevate your shoulders, hip thrusts help you acquire a better hip vary of movement, making them more practical for strengthening or rising your glutes. “Think about doing a biceps curl and ranging from a place the place you’re 30 % of the best way there, versus going all the best way down and all the best way up,” Stonehouse says. Transferring your muscle mass by means of that further 30 % vary of movement solely makes them stronger.

The power to maneuver by means of a better vary of movement additionally makes it simpler so as to add resistance to hip thrusts, Stonehouse says. Many individuals go for a barbell however you can too use free weights or bands. In any case, you’ve gotten many choices for making the hip thrust more difficult, so you retain seeing glute positive aspects.

Cons

The hip thrust requires extra effort to arrange: You should discover a field or bench and safe it so it doesn’t slide throughout the ground. In case you’re utilizing a barbell, you should set it up and situate it comfortably in your hips (many individuals use a barbell pad for cushioning). This sophisticated setup makes the hip thrust much less accessible and approachable for many individuals, Stonehouse notes.

And, as a result of the hip thrust is usually carried out with weight, correct kind is much more essential. You threat ache or harm if you happen to get sloppy together with your kind or use extra weight than you’ll be able to carry with the right method.

Rookies, specifically, might wish to begin with extra easy glute workout routines such because the glute bridge, or maintain off on hip thrusts till they’re capable of work with a health skilled who can present them the correct kind.

Glute bridge vs. hip thrust: the underside line

The glute bridge and hip thrust are two efficient workout routines for isolating the glutes. Each contain mendacity in your again and lifting your hips whereas retaining your toes flat on the ground, although glute bridges are carried out on the ground and hip thrusts are executed together with your shoulders elevated.

Every motion presents perks, however the hip thrust is the higher butt train.

“Extending the vary of movement and including weight will increase your capability to get stronger,” Stonehouse explains.

Nonetheless, the glute bridge is efficient and stands out as the perfect choice for newcomers and people with restricted entry to tools.