“Each glute bridges and hip thrusts goal the glutes, however the positioning and tools are completely 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, usually, weights.
So, which strategy is healthier to your glutes? We tapped just a few health consultants to seek out out all the pieces you want to know in regards to the glute bridge versus the hip thrust.
Glute Bridges
The glute bridge is an easy 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 take care of posture and coordinate the motion.
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“If I’m mendacity on the ground, I don’t should do any of that,” says Steve Stonehouse, CPT, vice chairman of programming and training at BFT. You’ll be able to merely give attention to focusing on the glutes.
Learn how to do them with appropriate type each time
Lindsay Ogden, CPT, a private coach with Life Time in Eden Prairie, Minnesota, breaks down methods 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 needs to be shut sufficient to your hips that in the event you attain one hand at a time towards every heel, you could possibly simply contact it together with your fingers.
- Relaxation your higher arms and elbows on the ground and make a fist together with your fingers.
- 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 type a diagonal line from knees to hips to chest.
- Squeeze your glutes on the high 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 can even carry out glute bridges together with your arms down by your sides if that is extra snug for you.
Muscle groups labored
“Because the identify suggests, the glute bridge primarily targets the glutes, particularly the gluteus maximus,” Ogden says. Nonetheless, there are different muscular tissues concerned within the train.
These are the muscular tissues 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 significant contributor to strolling, working, and leaping, and helps stabilize your hips and pelvis.
- Hamstrings: This group of three muscular tissues is positioned on the again of your thigh, out of your hip to only under your knee. They assist straighten your hips on the high of the glute bridge and bend your knees as you come back your hips to the ground.
- Calves: The calves include three muscular tissues 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 of a newbie glute train. “You’re mendacity on the bottom, which limits the vary of movement,” 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 should work as onerous. This makes the glute bridge an efficient approach to ease into glute coaching.
Glute bridges are additionally excellent for many who work out at residence 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 excellent choice for learners, 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 troublesome. 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 some extent when the resistance gained’t be sufficient. “The glutes are very highly effective muscular tissues, so you possibly can normally load up on the burden and push it simply high-quality,” Stonehouse says.
Even utilizing a barbell might not provide sufficient of a problem. Relying on the scale of the burden plates, it’s possible you’ll must carry your hips just a few inches off the ground to even make contact with the bar, which suggests you gained’t press the burden very far, Stonehouse explains.
“Each glute bridges and hip thrusts goal the glutes, however the positioning and tools are completely 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 larger bend on the hips, leading to a extra vital stretch of the glutes as a result of elevated vary of movement,” Ogden explains.
Learn how to do them with appropriate type 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, 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 (slightly below your shoulder blades) on the sting. Your glutes might be lifted off the ground.
- Push into your toes to drive your hips up, retaining your gaze wanting previous your knees.
- Squeeze your glutes and push your hips ahead on the high whereas sustaining a impartial backbone. Your torso needs to be parallel to the ground.
- Launch your hips towards the ground.
- Repeat.
Newbies 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 high of the hips.
Muscle groups labored
Hip thrusts primarily work the glutes, however different muscular tissues kick in to assist with the motion.
Based on Ogden, these are the first muscular tissues 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 muscular tissues on the entrance of your thigh runs from above your knee to under your hip. Your quadriceps (also referred to 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 muscular tissues within the internal 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 let you achieve a larger hip vary of movement, making them simpler for strengthening or rising your glutes. “Think about doing a biceps curl and ranging from a place the place you’re 30 p.c of the best way there, versus going all the best way down and all the best way up,” Stonehouse says. Shifting your muscular tissues by way of that further 30 p.c vary of movement solely makes them stronger.
The power to maneuver by way of a larger 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 may as well use free weights or bands. In any case, you’ve many choices for making the hip thrust more difficult, so you retain seeing glute positive factors.
Cons
The hip thrust requires extra effort to arrange: You have to 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 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 usually carried out with weight, correct type is much more essential. You danger ache or damage in the event you get sloppy together with your type or use extra weight than you possibly can carry with the right method.
Newbies, particularly, 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 type.
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 performed together with your shoulders elevated.
Every motion provides perks, however the hip thrust is the higher butt train.
“Extending the vary of movement and including weight will increase your potential to get stronger,” Stonehouse explains.
Nonetheless, the glute bridge is efficient and would be the excellent choice for learners and people with restricted entry to tools.
