ActiveWorkoutsGlute bridge vs hip thrusts: which is better for stronger glutes?These sister exercises are very similar, but does one develop your backside better than the other? We take a look…When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsGlute bridge vs hip thrusts: which is better for stronger glutes?These sister exercises are very similar, but does one develop your backside better than the other? We take a look…When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
These sister exercises are very similar, but does one develop your backside better than the other? We take a look…
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
The focus on glutes used to simply be about building a bigger booty, but things have moved on from this. We have three glute muscles (the gluteus maximus is the largest in the body) and strengthening them won’t just enhance your derriere, it aids balance, improves athletic performance and can also reduce the likelihood of injury.
Two of the most popular exercises to target our backside are the glute bridge and hip thrust. Although still acompound exercise, unlike thesquatanddeadlift, they place far more emphasis on the glutes, as opposed to multiple lower body muscles. But, which is delivers better results? Are you better off thrusting away using a barbell and weight bench, or is dropping things to the floor more beneficial? With the help of an expert, we try to answer that very question.
Glute bridge: a closer look
(Image credit: Getty)
(Image credit: Getty)
The glute bridge is where you lift your hips off the ground and squeeze your glutes as hard as you can. “It primarily targets the gluteus maximus, hamstrings and lower back,” saysLucie Cowan, Master Trainer at Third Space London. “Glute bridges are more beneficial for beginners, aiding in developing a mind-muscle connection with the glutes and improving hip mobility.”
“For individuals with lower back concerns the glute bridge can also be a preferred option, as it places less stress on the lumbar spine compared to the hip thrust, providing a safer alternative for those with specific considerations,” says Lucie. “Plus, it allows individuals to establish a connection with their glutes and focus on form before advancing to more complex movements.”
Hip thrusts: a closer look
(Image credit: Getty Images)
(Image credit: Getty Images)
The hip thrust is more advanced than the glute bridge, where your upper back is elevated on aweight bench(or hip thrust box). It would then normally be performed with abarbellplaced across your hips, but some people use a dumbbell or kettlebell.
What makes hip thrusts the more difficult of the two is that you have to work through a greater range of motion. “Elevating the upper back on a bench enhances the challenge, making it an excellent choice for those seeking more intensity and muscle growth,” explains Lucie. “Hip thrusts are particularly effective for targeting the glutes’ upper fibres, contributing to a well-rounded and sculpted appearance.”
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You also have a greater opportunity to go heavy on the hip thrust because you’re using a barbell andweight plates, which you just wriggle under. Whereas if you want to go heavy on a glute bridge it can be a lot of hassle trying to lift a lot of weight onto your hips. Although, it’s not necessary to go super heavy with hip thrusts, as a 2020 review in theJournal of Sport Science and Medicinefound that performing the hip thrust at just 36% of your one rep max resulted in similar glute activation to a squat and Romanian deadlift one rep max.
However, as with most things that are more difficult, it opens up more room for error. The most common mistakes with the hip thrust include overarching the lower back, not pushing through the heels and the wrong foot positioning, all of these will take the emphasis away from your glutes and place it elsewhere (most often the back or quads).
Which is better: glute bridge or hip thrusts?
Ultimately, Lucie says that both exercises can be beneficial when incorporated strategically into a well-rounded training program. However, it really comes down to your goals and fitness levels when deciding is better.
If you’re really looking to increase strength or build muscle in your glutes, the hip thrust will provide you with more opportunity to do this due to its loading potential and increased range of motion. “The glute bridge, however, may be preferred for its accessibility, simplicity, and lower back friendliness, especially for beginners or those with specific physical considerations,” says Lucie.
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