October 25, 2024, 12:17 pm | Read time: 5 minutes
If you want to train your bottom effectively and build muscle, this exercise should definitely not be missing from your training plan: the hip thrust. Or perhaps the glute bridge? It has the same movement but a different setting. Fitness coach and FITBOOK expert Alina Bock explains what makes the difference and which of the two exercises is ultimately more effective.
The legs are positioned, and the hips are bent. Now raise your buttocks until your hips are in extension. Both exercises mainly train the gluteal and hamstring muscles. So far, so good – but what are the differences between the glute bridge and hip thrust? And how do their effectiveness compare?
Overview
Glute bridge – muscles and correct execution
The glute bridge, also known as the pelvic lift or simply ‘bridge,’ is a straightforward exercise to effectively train the gluteal muscles. In addition to the gluteus maximus muscle, it trains the ischiocrural muscles, which include the biceps femoris, semimembranosus, and semitendinosus muscles. These are located on the back of the thigh.
Execution
- To begin the glute bridge, first lie on your back on a mat. Now, position your legs. Make sure that your feet are at least hip-width apart and that the tips of your toes are pointing slightly outwards. This prevents the knees from collapsing inwards during the exercise. The arms can be placed loosely next to the upper body.
- Before lifting the buttocks, make sure that the belly button is pulled inwards, the hips are tilted slightly upwards, and the lower back is gently pressed against the mat as a result. You can now lift the buttocks upwards. In the end position, the hips are extended. Tense your bottom firmly and then slowly lower it again.
- Turn around just before the mat and lift the buttocks again. Continue to ensure that you avoid arching your back and focus on working from the glutes.
To make the exercise more challenging, a dumbbell or barbell can be placed in the hip flexor in addition to your own body weight. Another way to make the exercise more difficult is to place the feet on an elevation, such as a step. This increases the range of motion.
Hip thrust – muscles and correct execution
Hip thrusts also describe the extension of the hips. However, unlike the glute bridge, hip thrusts are performed with an elevation, ideally in the form of a weight bench. The gluteus maximus muscle and the ischiocrural muscles are also involved in this exercise. The abdominal muscles and lower back work in support.
Execution
Hip thrusts can be performed either freely with a barbell or on a guided multi-press. The execution remains the same, although the setup and execution on a multi-press is somewhat simplified and, therefore, well suited for beginners.
- To get into the starting position, sit down in front of the weight bench. Now, lean against the bench with your shoulder blades. Your legs are up, your feet are at least hip-width apart, and the tips of your toes are pointing slightly outwards, as in a squat.
- Now, rest your upper back, or more precisely, the part from the shoulder blades upwards, on the bench. Pull your chin towards your chest and keep your gaze forward. Draw your belly button inwards, tilt your hips slightly upwards, and lift your buttocks until your hips are extended. Once at the top, tighten the buttocks firmly.
- Then, slowly lower your bottom again. Ideally, do not lower them completely but return just before reaching the floor. This maintains the basic tension.
Important: To perform the hip thrusts correctly and thus minimize the risk of injury, the spine must remain in line at all times during the movement. Tuck your chin in towards your chest, pull your belly button inwards, lower your upper body with your bottom, and lift it upwards with your bottom. It is crucial to avoid arching your back.
Differences and similarities
The explanations of how to perform the two exercises correctly already make the differences and similarities relatively clear. The movement of the two exercises is initially the same. This means that in both the glute bridge and hip thrusts, the hips are flexed in the starting position and are extended during the exercise. The same muscles work here: The gluteal muscles and the muscles of the back of the thigh.
The primary difference lies in the setup. Glute bridges are performed on the floor, and hip thrusts are performed on a bench. In glute bridges, the shoulders are fixed to the mat. With hip thrusts, on the other hand, the upper body is elevated. And this creates the difference: the buttocks can be lowered much further down. This means that the range of movement with hip thrusts is much greater than with the glute bridge.
"Big Five" 5 basic exercises that help you build muscle quickly
Advantages and disadvantages explained by an expert Bench press – better on the machine, with free weights, or with a barbell?
Multifunctional exercise How to perform plank rows correctly
Glute bridge vs. hip thrust: which exercise is more effective?
As already mentioned, both exercises are very similar in terms of the movement sequence. Due to the uncomplicated setup and simple execution, the glute bridge is particularly suitable for beginners. Especially if some weight is added, for example, in the form of a dumbbell or a sandbag.
However, if you are more experienced, you will achieve greater success with hip thrusts. This is because hip thrusts allow a significantly greater range of motion in the hip joint—and the greater the range of motion, or ROM for short, the greater the strength gains.
Both exercises effectively train the gluteal muscles. The glute bridge is especially well-suited for beginners. More advanced individuals can leverage the greater range of motion offered by hip thrusts to amplify intensity and maximize strength gains.
The following applies to both exercises: always work with a high training intensity. To effectively generate muscle growth, set the intensity so that you work until muscle failure. In this way, both exercises can lead to great training success.