“Both glute bridges and hip thrusts target the glutes, but the positioning and equipment are different,” says Ellen Thompson, CPT, a private coach with Blink Health. Whereas glute bridges are carried out on the ground, usually with out tools, hip thrusts use a bench and, usually, weights.
So, which method is best in your glutes? We tapped a number of health consultants to seek out out all the things it’s worthwhile to know in regards to the glute bridge versus the hip thrust.
Glute Bridges
The glute bridge is an easy and efficient solution to isolate your glutes. Different decrease physique workouts, corresponding to squats and deadlifts, additionally work your glutes, however require extra enter out of your legs and core to take care of posture and coordinate the motion.
“If I’m lying on the floor, I don’t have to do any of that,” says Steve Stonehouse, CPT, vice chairman of programming and schooling at BFT. You possibly can merely deal with focusing on the glutes.
Learn how to do them with appropriate kind each time
Lindsay Ogden, CPT, a private coach with Life Time in Eden Prairie, Minnesota, breaks down tips on how to carry out a glute bridge step-by-step:
- 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 for those who attain one hand at a time towards every heel, you may simply contact it together with your fingers.
- Relaxation your higher arms and elbows on the ground and make a fist together with your palms.
- 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.
- Squeeze your glutes on the prime of the train and pause for a second.
- Then slowly decrease your hips again all the way down to the ground.
- 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.
You may as well carry out glute bridges together with your arms down by your sides if that is extra comfy for you.
Muscle groups labored
“As the name suggests, the glute bridge primarily targets the glutes, specifically the gluteus maximus,” Ogden says. Nonetheless, there are different muscle groups concerned within the train.
These are the muscle groups which can be labored in a glute bridge, in keeping 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, operating, and leaping, and helps stabilize your hips and pelvis.
- Hamstrings: This group of three muscle groups is positioned on the again of your thigh, out of your hip to simply beneath your knee. They assist straighten your hips on the prime of the glute bridge and bend your knees as you come back your hips to the ground.
- Calves: The calves encompass three muscle groups 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 commonly thought of a newbie glute train. “You’re lying on the ground, which limits the range of motion,” Stonehouse says. In different phrases, you possibly can’t carry your hips very excessive throughout a glute bridge in comparison with a hip thrust, so your glutes don’t must work as exhausting. This makes the glute bridge an efficient solution to ease into glute coaching.
Glute bridges are additionally preferrred for individuals who work out at house or lack entry to quite a lot of health tools as a result of you are able to do them wherever you possibly can lie flat on the ground.
Cons
Whereas glute bridges are an awesome choice for inexperienced persons, 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 might be troublesome. You possibly can 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 powerful muscles, so you can usually load up on the weight and push it just fine,” Stonehouse says.
Even utilizing a barbell might not provide sufficient of a problem. Relying on the scale of the load plates, you might have to carry your hips a number of inches off the ground to even make contact with the bar, which implies you received’t press the load very far, Stonehouse explains.
“Both glute bridges and hip thrusts target the glutes, but the positioning and equipment are 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.
“Because the shoulders are elevated on a box or bench, there’s a greater bend at the hips, resulting in a more significant stretch of the glutes due to the increased range of motion,” Ogden explains.
Learn how to do them with appropriate kind each time
Carry out a correct hip thrust with these directions from Ogden:
- Seize a sturdy field or bench that’s knee-height (or barely shorter). Place the field or bench in opposition to a wall or place a heavy weight behind it to make sure it doesn’t transfer through the train.
- Sit on the ground dealing with away from the field or bench and bend your knees, putting 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 in a position to set your again (slightly below your shoulder blades) on the sting. Your glutes will likely be lifted off the ground.
- Push into your toes to drive your hips up, preserving your gaze trying previous your knees.
- Squeeze your glutes and push your hips ahead on the prime whereas sustaining a impartial backbone. Your torso must be parallel to the ground.
- Launch your hips towards the ground.
- Repeat.
Learners 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 putting a barbell on prime of the hips.
Muscle groups labored
Hip thrusts primarily work the glutes, however different muscle groups kick in to assist with the motion.
Based on Ogden, these are the first muscle groups 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 groups on the entrance of your thigh runs from above your knee to beneath your hip. Your quadriceps (often known as the quads) have interaction as you straighten your knees (even when they don’t lock out) and preserve your knees aligned together with your ankles through the train.
- Hip adductors: These muscle groups within the internal thigh assist stabilize your hips as you press them up. Your hip adductors additionally contribute to strolling, operating, and leaping.
Execs
Since you elevate your shoulders, hip thrusts will let you achieve a better hip vary of movement, making them more practical for strengthening or rising your glutes. “Imagine doing a biceps curl and starting from a position where you’re 30 percent of the way there, versus going all the way down and all the way up,” Stonehouse says. Transferring your muscle groups by that further 30 p.c vary of movement solely makes them stronger.
The flexibility to maneuver by 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 it’s also possible to use free weights or bands. In any case, you may have many choices for making the hip thrust tougher, so you retain seeing glute beneficial properties.
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. If you happen to’re utilizing a barbell, you will need to 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 commonly carried out with weight, correct kind is much more essential. You threat ache or harm for those who get sloppy together with your kind or use extra weight than you possibly can carry with the proper approach.
Learners, particularly, might need to begin with extra easy glute workouts such because the glute bridge, or maintain off on hip thrusts till they’re in a position to work with a health skilled who can present them the right kind.
Glute bridge vs. hip thrust: the underside line
The glute bridge and hip thrust are two efficient workouts for isolating the glutes. Each contain mendacity in your again and lifting your hips whereas preserving your toes flat on the ground, although glute bridges are carried out on the ground and hip thrusts are achieved together with your shoulders elevated.
Every motion affords perks, however the hip thrust is the higher butt train.
“Extending the range of motion and adding weight increases your ability to get stronger,” Stonehouse explains.
Nonetheless, the glute bridge is efficient and will be the preferrred choice for inexperienced persons and people with restricted entry to tools.