Glutes: Barbell hip thrust vs glute bridge
When it comes to building strong glutes, there are a variety of exercises to choose from. Two of the most popular exercises for targeting your glutes are barbell hip thrusts and glute bridges.
While both exercises have similar benefits and target the same muscle group, there are some key differences to consider.
Whether you’re new to strength training or an avid lifter, understanding the differences between these exercises can help you which one to include in your lower body workout routine.
Barbell hip thrusts vs glute bridges
Barbell hip thrusts and glute bridges are effective posterior chain exercises for building strong glutes.
Barbell hip thrusts involve placing your upper back against a bench or elevated surface, with a barbell resting across your hips. You drive your hips up from this position and squeeze your glutes at the top of the movement.
Glute bridges, on the other hand, are similar to the top position of a barbell hip thrust, but you perform them on the ground with or without a barbell.
Both exercises primarily target the glutes but also work the hamstrings and lower back to some degree.
Regularly adding these exercises into your workout routine can increase glute activation and build strength in your posterior chain.
Importance of building strong glutes
Building strong glutes isn’t just about aesthetics; it also affects overall health and athletic performance.
Glute muscles are one of the largest muscle groups in the body and play a key role in activities such as walking, running, jumping and lifting. Strong glutes can help improve posture, reduce lower back pain and enhance athletic performance.
Barbell Hip Thrusts
- Sit on the ground with your shoulder blades against a bench or elevated surface and a barbell resting on your hips.
- Place your feet flat on the ground with your knees bent at a 90-degree angle.
- Drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back to the ground, keeping tension in your glutes throughout the movement.
- Repeat
Tip: Keep your chin tucked throughout the movement.
Variations: If you do not have a barbell, you can do hip thrusts with the Smith Machine and the bottom part of the leg extension machine.
Benefits of hip thrusts
Barbell hip thrusts offer several benefits, including:
- Increased glute activation: Barbell hip thrusts are one of the most effective exercises for targeting the glutes. Studies have shown that they can significantly increase glute activation compared to other exercises like squats and deadlifts.
- Improved hip extension: Barbell hip thrusts can help improve hip extension, which is essential for sprinting, jumping and lifting.
- Reduced lower back strain: By placing the upper back against a bench or elevated surface, barbell hip thrusts can help reduce lower back strain and increase safety during the exercise.
Common mistakes to avoid
To avoid injury and maximize the benefits of barbell hip thrusts, be sure to avoid these common mistakes:
- Overarching the lower back: Avoid hyperextending your lower back at the top of the movement, as this can increase the risk of injury.
- Using too much weight: Start with a light weight and focus on proper form and technique before increasing the weight.
- Not squeezing the glutes: Be sure to squeeze your glutes at the top of the movement to maximize glute activation.
Barbell glute bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Place your arms by your sides with your palms facing down.
- Drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back to the ground, keeping tension in your glutes throughout the movement.
Single-leg glute bridges
- Lie on the ground and with your right foot on the ground.
- Extend your left leg straight into the air.
- Extend your arms to the sides and tighten your core.
- Push down with your right foot, elevating your hips off the ground.
- Lower your hips back down and push back up through your heel.
Bosu ball single-leg glute bridges
- Lie on the ground and place your right foot on the rubber part of the BOSU Ball.
- Extend your left leg straight into the air.
- Extend your arms to the sides and tighten your core.
- Push down with your right foot, elevating your hips off the ground.
- Lower your hips back down and push back up through your heel.
Benefits of glute bridges
Glute bridges offer several benefits, including:
- Increased glute activation: Glute bridges are an effective exercise for targeting the glutes and can increase glute activation.
- Improved hip extension: Glute bridges can help improve hip extension, which is important for activities like running, jumping, and lifting.
- Reduced lower back strain: Glute bridges can help reduce lower back strain, as they do not require a heavy load to be placed on the lower back.
Common mistakes to avoid
To avoid injury and maximize the benefits of glute bridges, be sure to avoid these common mistakes:
- Allowing your knees to cave in: Keep your knees in line with your hips and feet throughout the movement to avoid knee valgus.
- Overarching the lower back: Avoid hyperextending your lower back at the top of the movement.
- Not squeezing the glutes: Be sure to squeeze your glutes at the top of the movement to maximize glute activation.
Barbell hip thrust vs glute bridge
Similarities
Barbell hip thrusts and glute bridges both target the glutes and offer several benefits, including:
- Increased glute activation: Both exercises can significantly increase glute activation compared to other exercises.
- Improved hip extension: Both exercises can help improve hip extension, which is important for running, jumping and lifting.
- Reduced lower back strain: Both exercises can help reduce lower back strain and increase safety during the exercise.
Differences
While barbell hip thrusts and glute bridges share some similarities, they also have some differences. Here are a few differences:
- Equipment: Barbell hip thrusts require a barbell, whereas glute bridges can be performed with just body weight or equipment like dumbbells or a resistance band.
- Load: Barbell hip thrusts can typically handle heavier loads than glute bridges due to using a barbell.
- Range of motion: Barbell hip thrusts involve a greater range of motion, as the hips are lifted higher off the ground compared to glute bridges.
- Difficulty: Barbell hip thrusts may be more challenging to perform due to the use of a barbell and the need for a bench or elevated surface, whereas glute bridges are an easier exercise that can be performed almost anywhere.
Which is better for building glutes?
When deciding between barbell hip thrusts vs glute bridges for building glutes, it is important to consider the following factors:
Personal preference
Some people may prefer one exercise over another due to comfort, equipment availability, or personal preference.
Fitness goals
The exercise you choose may depend on your specific fitness goals. For example, if you want to build strength and increase muscle mass, barbell hip thrusts may be a better choice due to their ability to handle heavier loads. On the other hand, if you are focusing on improving muscle activation and endurance, glute bridges may be a better option.
Training program
Both exercises can be incorporated into a training program to target the glutes, but the frequency, intensity, and volume of each exercise may vary depending on the program.
Both barbell hip thrusts and glute bridges can effectively build strong glutes. Try both exercises and see which one is more effective for you.
