Finding the correct glute exercise that works for you can be difficult.
With so many out there, how do you know which one is going to give you the best result?
Two exercises that have separated themselves in improving glute strength though isolation and muscle building are the glute bridge and hip thrust.
Their popularity comes from the ability to target the glute muscles in a way not many other exercises can.
Being a similar style movement, the glute bridge and hip thrust have many similarities that make both a valuable exercise to keep in your rotation.
That said, something as simple as changing the angle of the movement can give the exercise a whole different purpose while favoring a specific set of muscles.
In this post we'll shed light on benefits of each movement and help you decide if one is more right for you.
Glute Bridge vs Hip Thrust - Similarities
The glute bridge and hip thrust are designed specifically for isolating the glutes and increasing size and strength.
If you are looking to build buns of steel, both the glute bridge and hip thrust are great exercises.
Similarities
- They share the same movement pattern
- Both exercises involve contracting the glutes and thrusting upward
- Both the glute bridge and hip thrust can be done in different variations (barbell, dumbbell, band, etc.)
- Both exercises work the same muscles in the posterior chain and are great for improving athletic performance.
- Both movements demand proper technique to avoid injury while successfully targeting the glutes. This involves keeping a tight core, squeezing your glutes, and not letting your lower back hyperextend.
Glute bridge muscles worked
Gluteus medius, maximus, and minimus, hamstrings, lower back.
Emphasis on gluteus maximus, hamstrings, and lower back.
Hip thrust muscles worked
Gluteus medius, maximus, and minimus, quadriceps, hamstrings, lower back.
Emphasis on gluteus medius, gluteus maximus, and quadriceps.
If your intent is to prevent buttock pain or to build your upper glutes, both hip thrusts and glute bridges are excellent options.
Glute Bridge vs Hip Thrust - Differences
Because of their similar movement patterns, it's a common assumption that both the hip thrust and glute bridge share the same benefits.
However, the glute bridge and hip thrust differ in many small but significant ways.
Differences
- Glute bridge is on the ground with a flat back, while hip thrust is done with the upper back elevated on the bench or box.
- Quadriceps play larger role in hip thrust movement
- Hip thrusts have a larger range of motion
- Glute bridge is typically used with a lighter weight and less intensity (common warm-up/glute activation exercise).
- Hip thrust is a higher intensity movement with more explosive opportunity and can withstand more weight.
Functional Differences
The glute bridge has been found to correlate more with low impact activities such as running, yoga, hiking, etc.
Hip thrusts are very beneficial for powerlifters and athletes participating in high-intensity sports like football, basketball, soccer, and hockey.
The hip thrust is more effective in building strength and muscle because of the extended range of motion and explosive potential.
The glute bridge is commonly used as a glute activation exercise.
Many athletes use the glute bridge to "wake up" and "activate" their glutes before performing their sport.
Glute Bridge vs. Hip Thrust: Variations and Alternatives
kas glute bridge, single leg variation, b stance hip thrust, Hip thrusts at home, smith machine - Alternatives & 11 glute activation exercises
FAQs
What is the kas glute bridge?
The Kas glute bridge is a specialized glute-targeting exercise that is very comparable to hip thrust.
The exercise focuses on muscle isolation and time under tension, making it a good choice for anybody looking to develop glute strength and size. The kas glute bridge combines the slow and controlled movement of the glute bridge with the set up and weight-bearing aspects of the hip thrust.
If my glutes are sore, does that mean they're growing?
The quick answer in most cases is yes. If you exercise your glutes directly and eat enough to sustain your training, sore glutes are the cost of future growth.
However, if you do not exercise and have frequent soreness, your glutes are most likely not growing, and there is a deeper issue at hand.
Soreness can be caused by a variety of factors, including injury, stress, muscle tension from overuse, extended inactivity, and dehydration.
Are RDLs a good alternative to hip thrusts?
Yes, RDLs target the glutes and many of the same muscles as hip thrusts.
If your goal is to target your glutes, try out glute focused RDLs.
Glute RDLs utilize a slightly more concentrated and leaned-back hip hinge to target the glutes more specifically than a traditional RDL.
What should I do if my glutes aren't activating?
If glute-specific exercises such as hip thrusts and glute bridges are not helping your glutes to wake up and fire, I recommend scheduling a session with a qualified physical therapist or trainer.
Nonactive glutes may not seem like a big deal, but they can lead to serious injuries in the lower back, knees, and hips.
Glute and Lower Back Pain Relief
Sore and tight muscles in the glute and low back area are very receptive to pain.
An effective way to find relief is through targeted deep tissue massage to the muscle.
A soothing deep tissue massage will release glute pain of its constant muscle tension while giving back mobility to the muscle. A great tool for this is the QL Claw.
The QL Claw is equipped with a hook that will reach deep into your muscles and release those annoying trigger points.
Get your QL Claw today and start living pain free!
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.