What's the Difference Between a Glute Bridge and a Hip Thrust?

While the butt exercises look the same, each has its own benefits.

Learn how to incorporate a glute bridge and hip thrust into your workout routine.

These days, seemingly everyone’s obsessed with building their butts in the gym (orat home).

Both exercises involve squeezing your glutes and lifting your hips up toward the ceiling.

“But there are also a few key differences between the moves,” he notes.

The glute bridge is typically done with shoulders on the floor.

In contrast, hip thrusts are usually done with shoulders on a bench, platform, orplyometric box.

Then, let the fitness experts explain which one you should be doing and when.

against a bench orplyo box.

Add weight to your hip crease using a pad, if needed.

Hold for three seconds at the top, then lower back down to the starting position.

Hip thrusts have a greater range of motion.

Hip thrusts build serious strength.

A hip thrust works the butt better than a squat.

Want unmatched glute gains?

The hip thrust should be your go-to.

Keep arms at your sides with palms down.

Hold for three seconds at the top, then lower back down to the starting position, explains Gallucci.

Want to add weight?

First, place a barbell or dumbbells on top of your hips.

(For more in-depth glute bridge instructions, check outthis guide.)

There are many variations of glute bridges.

However, it’susuallyused as a body-weight activation exercise instead of a weighted, strengthening exercise, says Wickham.

The glute bridge informs proper glute activation.

Don’t sleep the glute bridge, though, since activation is super important.

Maybe you’ve heard the phrase “dead butt syndrome.”

(Luckily, this idiom sounds scarier than it really is.)

Translation: The muscle is there, it’s just not being used.

And that’s where a bodyweight glute bridge comes in.

Doing glute bridges helps ease hip flexor pain.

Adding slow and controlled glute bridges to your routine can provide long-lasting relief.

But that’s exactly why incorporating hip thrust into a workout can help you regain your hip mobility.

“Start by working through the range of motion of the hip thrust without weight.

The long-term benefits are huge: Hip flexors that function properly so you might move in all directions.

If You Run: Glute Bridge

Runners, in particular, struggle to activate their glutes.

This will translate to more power per stride and, thus, faster times.

As previously mentioned, the exercise activates your glutes to an even greater extent than a squat.

Or try holding the contraction at the top of the rep for thirty seconds.

So, Which Is Better: Glute Bridge vs. Hip Thrust?

it’s possible for you to (and should!)

incorporate both glute bridges and hip thrusts into your workout routine.

“Variety is key to a well-rounded glute-building exercise regime,” says Belland.

“I recommend utilizing both,” she adds.

(And verify you’re notonlydoing butt exercises.)