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Glute Bridge and Hip Thrust

Overview – Glute Bridge and Hip Thrust

This world is now shifting from just working out for the upper body to also focusing on the lower body especially the booty.

Glutes muscles play a major role in exercises like squats, deadlifts, and sprinting.

Glute Bridge and Hip thrust are the best exercises to target the gluteus muscles. [1] best exercise for glutes muscles

Many people consider them similar exercises but there are many differences concerning how are they perform, muscle target and range of motion, and many other aspects.

If you are one of them who thinks the same, it is alright.

In this article, I will cover all the questions like – how to do them, muscles targeted by both, their differences, and which one is better.

Glute Bridge

glute bridge

Glute Bridge helps to gain strength and endurance in the gluteus muscle. This is also a glute activation exercise. [2] Glutes activation exercises

Glute activation exercises are those exercises, which fire up the glute before the workout.

We often spend all day sitting on the chair, without doing any physical activity that calls upon hip muscles.

Due to that much inactivity and prolonged sitting, glutes become weak [3] weak glute muscles and they affect badly when we do squats, deadlifts, and running.

This exercise wakes up the muscles and asks them to work effectively and efficiently.

How to do Glute Bridge?

Regular Glute Bridge

  • Lie down flat on your back.
  • Place both of your hands on your side.
  • Bend your knees and place them closer to the hips at shoulder-width apart.
  • The feet must fall flat on the floor.
  • Now, lift your pelvis area off the floor and make a straight line with your knees and upper back.
  • Pause for a moment at the top, squeeze the glute, and feel the contraction.
  • Now, slowly return to the start position.

Aim for 3sets of 12 reps.

Weighted Glute Bridge

  • Maintain the same position as explained above.
  • But this time don’t keep a hand on your side instead grab a barbell with your hands.
  • Place a barbell on your waist, where your body bends.
  • Use a cushion or something to pad the barbell.
  • Hold the barbell with your hands.
  • Push with the heels and lift your pelvis. So, your knees and upper body are forming a straight line.
  • Pause at the top, squeeze glutes, and feel the contraction.
  • Now slowly return to start position.

Aim for 3sets of 8 reps.

Increase the weights, sets, and reps as you progress.

If you just want to activate your glute, you should opt for a regular glute bridge but if you want to build gluteus muscles go for a weighted one.

Muscle Target:

Gluteus Maximus (the main muscle in the hips)



Hip Thrust

hip thrust

The hip thrust is an exercise that also works great for glute activation but this is more used for glutes muscle building.

How to do Hip Thrust?

Regular Hip Thrust

  • Take a bench or an elevated surface.
  • Place your shoulder blades on that elevated surface.
  • Place weighted plates or barbell on the waistline.
  • Use cushion for the rod of the barbell otherwise it will hurt there.
  • Hold the barbell with both of your hands. Grip does not matter (overhand or underhand), so you simply hold it.
  • Lift your pelvis area until your thighs are parallel to the ground.
  • Pause at the top, squeeze the glutes, and feel the contraction.
  • Slowly get back to the start position.

Do 3sets of 8 reps. If you are a beginner weighted hip thrust will be difficult for you.

You can go for no-weight hip thrust first and then when you gain strength shift to a weighted one.

No weight Hip Thrust

  • Maintain the same stance as a regular one.
  • Rest your hands on the bench or anywhere you want.
  • Keep your legs at shoulder distance.
  • Bend your knees, and feet flat on the floor.
  • Lift your pelvis area until it is parallel to the ground and your knees making a 90degrees angle.
  • Pause at the top, squeeze the glutes, and feel the contraction in the glutes.

Do 3 sets of 10 repetitions. To increase the intensity increase the sets, repetitions, and add weight to it.

Muscle Target:





Benefits of Glute Bridge and Hip Thrust

Good Posture

If you are our subscriber, you know that the gluteus muscle plays a major role in keeping our posture upright.

Prolonged sitting and not doing much physical activity weakens the glutes, and your glutes may not be able to hold your upper body.

Weak gluteus muscles can be the reason for your poor posture.

Strengthen the gluteus muscle and lower body by doing the Glute Bridge and Hip Thrust and make your posture upright.[4] good posture

Reduce the likelihood of back pain

Many people complain about lower back pain after the next day they do squats.

Why is this happening? The simple answer to this question is weak hip muscles.

While doing squats, hip muscles are also targeted. Since, they have weak glutes muscles, to compensate for that, their body starts recruiting other muscle groups like back muscles and hamstrings.

And you don’t want to target your lower back with the squats, you have another day for it.

How do deal with it? Simply increase the strength of your glutes, by doing Hip Thrust and Glute Bridge.

Although, several exercises work for glutes these two work best.

Perfect Booty

This is very obvious. Glute Bridge and Hip thrust mainly target the gluteus maximus, which is the major muscle in the hips.

Consistently working on it will make the hips stronger, toned, and a perfectly round shape.

Every girl loves that round booty.

Stronger core

Glute bridge and Hip Thrust will not directly work on the core, but it will target the core stabilizer muscles[5] core stabilizer muscles targeted by glute bridge like transversus abdominis (inner abs) and multifidus muscle.

“Multifidus muscle plays an important role in stabilizing the joints within the spine”.

       ~ Wikipedia

This exercise will provide strength to the core muscles and will give a toned core.

Which one is better?

Glutes Bridge and Hip thrust both are great exercises but the hip thrust is difficult to do.

It requires great upper body strength to lift the weight[6] upper body strength to do hip thrust, whereas, regular glute bridge does not require any weight.

So, it is quite easier for beginners to do Glute Bridge as compared to hip thrust.

Intermediate level and advanced level bodybuilder can add weights to Glute Bridge.

Key Notes

Glute Bridge and Hip Thrust both are great for glutes muscles.

If you are a beginner, go for Glute Bridge, and if you are an intermediate level and advanced level bodybuilder, go for hip thrust.

If your goal is just to get round booty and activation of glutes muscles, Glutes Bridge is best for you.

But if your goal is to build muscle mass, go for hip thrust.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.


1 best exercise for glutes muscles
2 Glutes activation exercises
3 weak glute muscles
4 good posture
5 core stabilizer muscles targeted by glute bridge
6 upper body strength to do hip thrust


My name is Kunal Koli . I am doing my BBA from Ambedkar University Delhi ( AUD) . I am from Delhi , India . I am passionate for Yoga and fitness. Without health, wealth has no meaning. And I am also learning Digital Marketing because Digital is the future. And I don’t want to get lost somewhere in obsolete World.

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