Ever see a glute bridge machine at your gym? Or is it a hip thrust machine? Or is it the same thing? Today, we're talking all things glute bridge machine, and I'll answer all of these questions and more.
But first, here’s a quick rundown:
First, it's the same machine.
So, whether you call it a glute bridge machine OR a hip thrust machine...it looks like this.
Glute Bridge: The glute bridge machine can be used to perform a glute bridge. When performing a glute bridge, you have less range of motion (ROM) than a hip thrust, and it’s considered better for beginners or for people who want to work their glutes while avoiding lower back pain or agitation.
Hip Thrust: The same machine can be used to perform a hip thrust. The hip thrust involves more ROM, and typically, you can lift heavier.
At Back Muscle Solutions, we help our customers go from…consistent lower back pain…to an active lifestyle without pain and limitations. If your back pain is a limiting factor for your lifts, the glute bridge machine is a great place to start.
In this article, I’ll cover:
- Glute Bridge Machine How To
- Glute Bridge Machine Muscles Worked
- Glute Bridge Machine vs. Hip Thrust Machine
- Glute Bridge Machine Benefits
- Glute Bridge Machine Pro Tips
- Glute Bridge Alternatives
- Glute Bridge Machine FAQs
By the end of this article, you’ll know when to use a glute bridge machine vs. a hip thrust, how to use a glute bridge machine with confidence, and how to light up those glutes without lower back pain.
Glute Bridge Machine How To
You can perform a glute bridge in multiple ways:
→ With no equipment
→ With a dumbbell
→ With a barbell
→ With a Smith machine
Or…with a glute bridge machine.
Out of all of these options, I recommend the glute bridge machine because it provides some extra stability for more glute activation.
First, let's note a few details about the glute bridge machine.
Notice that the glute bridge machine typically has a pad for you to lie back on.
Some glute bridge machines have a leg pad that secures your legs. In this case, when you elevate your hips, you’ll lift them off of the pad.
On the other hand, some glute bridge machines have a belt that you can fasten around your waist. With this glute bridge machine variation, the hip pad will follow your hips as you elevate and lower them.
Here’s how to use a glute bridge machine:
1) Lie back on the pad of the machine.
2) Both feet should be flat on the platform–shoulder-width apart with a slight external rotation.
3) Pull the leg pad in position securely over your legs OR if your glute bridge machine has a belt, secure the belt around your waist.
4) Release the safety by pushing up with your hips.
5) Slowly lower your hips down as low as they can go while still keeping your knees and lower legs at 90-degree angles.
6) Next, activate your glutes and press through your feet as you lift up your hips, pushing up all the way into hip extension.
7) Slowly lower back down, and repeat for 15-20 reps.
Don’t worry–I’ll talk about how to use this same machine for hip thrusts, too.
But first, let’s cover the glute bridge machine muscles worked.
Glute Bridge Machine Muscles Worked
The glute bridge machine is a great option for glute isolation. You’ll find that this exercise recruits both your:
→ And Gluteus Medius [1,2]
Some secondary muscles you’ll recruit are:
→ Quads
And you can bias these based on foot placement–which I’ll cover in the pro tips section.
Glute Bridge Machine vs. Hip Thrust Machine
All right, so now let’s answer the burning question: What's the difference between hip thrusts and glute bridges?
As you already know…
The glute bridge:
→ Involves less ROM
→ Is best for beginners
→ Is ideal for people with lower back pain
The hip thrust:
→ Uses more ROM
→ Typically allows you to lift heavier.
→ Is best for more advanced lifters.
The primary difference in form is the angle from your shin to your thigh:
- In the glute bridge, you should never extend the angle more than 90 degrees.
- With a hip thrust, your knees will go behind your feet, forming a smaller angle than 90.
So, which should you choose? It really all depends on where you’re at in your fitness journey.
The hip thrust allows you to get more glute max recruitment due to the higher ROM. This bigger ROM allows for more resistance potential, enabling you to lift heavier and build more muscle.
Choose a hip thrust if you:
→ Are a more advanced lifter
→ Want to lift heavier weights
→ Want to build bigger, more muscular glutes
Learn more about hip thrusts in the article below:
“Smith Machine Hip Thrust: How To Set Up, Pro Tips, & Benefits”
Choose a glute bridge if you:
→ Are just starting out and want to build up to hip thrusts later
→ Are an intermediate lifter
→ Have lower back pain or are recovering from an injury
→ Want to build a solid base of glute strength
As someone who used to suffer from chronic lower back pain, I know from experience that the hip thrust can pretty easily trigger and agitate lower back pain. In fact, I had to remove it from my exercise routine for a while.
So, the glute bridge machine is perfect if you still want to actively engage your gluteal muscles while avoiding lower back pain.
Learn more about the difference between glute bridges and hip thrusts in the article below:
“Glute Bridge vs Hip Thrust - Which One Is Better?”
Glute Bridge Machine Benefits
Because the hip thrust ultimately promotes better glute strength, many people ask:
→ Do glute bridges actually work?
→ Is the glute bridge machine effective?
And the answer to both of these questions is yes. In fact, there are several specific benefits to using this machine as a glute bridge machine, which I’ll cover below:
Glute Bridge Machine Benefit #1: Lower Back Pain Relief
At Back Muscle Solutions, we believe that if you fix the muscles, you fix the pain. And one of the most powerful ways to fix your lower back muscles is to strengthen them and bulletproof them against future injury.
As you already know, the glute bridge machine promotes glute strength with minimal back pain–mostly as a result of the lower ROM. This happens best when you activate both your glutes and your abs during the movement to protect your spine.
The glute bridge has been shown to promote spinal stabilization and strengthening, which leads to both better posture and less overall back pain. [3]
Glute Bridge Machine Benefit #2: Glute Activation
Because the glute bridge machine is a lighter glute exercise, many people like to use this machine as a warm-up routine to activate their glutes before heavier glute work.
For 11 best exercises to activate your glutes, check out the article below:
“How to Activate Glutes: 11 Best Glute Activation Exercises”
Glute Bridge Machine Benefit #3: Drop Set Exercise
Because both the glute bridge and the hip thrust target the glutes, you can also start with hip thrusts, going to failure with higher weight...and then after, use glute bridges as a drop set with less weight and higher reps.
This works especially well if you have a dual-function machine that doesn't require you to switch positions.
Glute Bridge Machine Benefit #4: Strengthening the Gluteus Medius
Gluteus Medius Strengthening
You may not associate the glute medius with lower back pain, but the gluteus medius is a muscle that tends to send waves of pain to your lower back when tight and sore.
Learn more about how the glute medius contributes to back pain below:
“Gluteus Medius - An Unknown Low Back Pain Culprit”
When you strengthen your gluteus medius using a machine, such as the glute bridge machine, you help protect and shield your lower back from future pain. Check out some other powerful glute med exercises in the video below.
Best Exercises For Gluteus Medius & Minimus (TOP 4)
Gluteus Medius Massage
Of course, before strengthening your glute and lower back muscles, you always want to massage them. Especially if you’re experiencing any kind of muscle pain.
For massage, I recommend the QL Claw, our very own back muscle massage device. The QL Claw was designed as an all-in-one lower back massager. It’s small enough to fit in your gym bag and versatile enough to relieve muscle tension in your lower back, glutes, and hips–including none other than the gluteus medius.
Here’s what people have to say about glute medius massage with the QL Claw:
Learn more about the Claw below.
Glute Bridge Machine Pro Tips
The glute bridge machine is both unique-looking and unique to use! And let’s just say, it comes with its quirks.
Because of this, I recommend checking out the pro tips below for how to use this glute machine with confidence.
Glute Bridge Machine Pro Tip #1: Full Hip Extension
One common mistake people make when using the glute bridge machine is failing to come all the way up with their hips into full hip extension.
Many times, when people stop short of full hip extension, it means they’re trying to add in too much weight.
Lessen the weight and think about adding in a slight posterior tilt, and this will help your form.
Glute Bridge Machine Pro Tip #2: Don't Overextend Your Hips
On the other end of the spectrum, some people bring their hips up too far, which could arch your back and end up causing back pain.
A good rule of thumb is to make sure your hips are in line with your knees and shoulders.
Glute Bridge Machine Pro Tip #3: Brace the Core
Speaking of potential back pain, you always want to make sure your core is braced throughout the entire movement when using a glute bridge machine.
This also helps protect your spine during the exercise, helping you avoid potential back pain.
Glute Bridge Machine Pro Tip #4: Externally Rotate Your Feet
As with many other exercises, when looking to bias the glutes, pointing your toes out just slightly makes a world of difference.
For the glute bridge machine, once your feet are placed firmly on the platform, pivot your toes out to each side just slightly, and you’ll get optimal glute work.
Glute Bridge Machine Pro Tip #5: Where to Put Your Feet
By the way, many people wonder how far in front of their bodies to place their feet on the platform of the glute bridge machine.
For optimal glute recruitment, aim for 90 degrees from your shins to your upper leg at all times.
That said, if you want to target more hamstring work, you can extend your feet further out.
And if you want to target quad work, bring your feet closer in.
Glute Bridge Machine Pro Tip #6: Keep Your Chin Tucked
During the glute bridge, many people tend to look up, but it’s important to keep your chin tucked to promote the best form.
Glute Bridge Machine Alternatives
So, what if you don’t have a glute bridge machine at your gym?
No sweat.
- You can perform a bodyweight glute bridge.
- Or use a barbell or Smith machine to add some weight.
- You can also perform a single-leg glute bridge–alternating one leg at a time!
And if you just want some glute bridge machine alternatives, here are some other glute exercises to explore:
Heavy Kas Glute Bridge
Glute Bridge Machine FAQs
Is the glute bridge machine effective?
Yes, the glute bridge machine is a great option for beginners and people with lower back pain.
What's the difference between hip thrusts and glute bridges?
Glute bridges take place with your back plate on the ground with a smaller range of motion. Hip thrusts involve elevating your shoulders on a box or bench. Typically, you go down lower with he hip thrust. Hip thrusts re more effective for glute strength. Glute bridges are better if you have back pain.
How to use a glute bridge machine?
To use a glute bridge machine, place your shoulders on the back pad, fasten the belt around your waist, and lower your hips down till your knees form a 90-degree angle. Then, push your hips back up.
What gym machine is used for glute bridges?
The glute bridge machine is used for glute brirdges. It looks similar to the hip thrust machine, and in some cases, the same machine is used for both exercises.
Do glute bridges actually work?
Glute bridges work, especially as a warm-up or drop set for heavier glute work.
Sources:
[1] https://www.tandfonline.com/doi/abs/10.1080/14763141.2022.2074875
[2] https://www.mdpi.com/2254-9625/13/9/117
[3] https://www.sciencedirect.com/science/article/abs/pii/S1413355517304161?via%3Dihub
[4] https://journal.iusca.org/index.php/Journal/article/view/223