{"id":53521,"date":"2023-07-28T17:50:16","date_gmt":"2023-07-28T17:50:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53521"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"glute-bridge-versus-hip-thrust","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/","title":{"rendered":"Glute Bridge Vs Hip Thrust: What&#8217;s The Difference, And Why Does It Matter?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#What_Is_The_Difference_Between_Glute_Bridge_And_Hip_Thrust\" >What Is The Difference Between Glute Bridge And Hip Thrust?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Exercise_Positioning\" >Exercise Positioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Range_Of_Motion\" >Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Weight_Capacity\" >Weight Capacity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Muscle_Activation\" >Muscle Activation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Difficulty_Level\" >Difficulty Level<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#A_Closer_Look_At_The_Glute_Bridge_Exercise\" >A Closer Look At The Glute Bridge Exercise<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Step-By-Step_Instructions\" >Step-By-Step Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Common_Glute_Bridge_Variations\" >Common Glute Bridge Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Single-Leg_Glute_Bridge\" >Single-Leg Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Banded_Glute_Bridge\" >Banded Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Weighted_Glute_Bridge\" >Weighted Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Elevated_Foot_Glute_Bridge\" >Elevated Foot Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Frog_Pump\" >Frog Pump<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#A_Closer_Look_The_Hip_Thrust_Exercise\" >A Closer Look The Hip Thrust Exercise<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Step-By-Step_Instructions-2\" >Step-By-Step Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Common_Hip_Thrust_Variations\" >Common Hip Thrust Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Single-Leg_Hip_Thrust\" >Single-Leg Hip Thrust<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Weighted_Single-Leg_Hip_Thrust\" >Weighted Single-Leg Hip Thrust<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Banded_Hip_Thrust\" >Banded Hip Thrust<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Smith_Machine_Hip_Thrust\" >Smith Machine Hip Thrust<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A shapely behind is an elusive goal for many people, and the glute bridge and hip thrust exercises are both great movements to target this area. But what&#8217;s the difference between these two booty-building moves? It&#8217;s important to understand the differences so that you can choose the right exercise for your goals. <\/span><span style=\"font-weight: 400;\">The main difference between a glute bridge and a hip thrust is the position of the torso. In a glute bridge, your torso stays on the floor as you raise and lower your hips. The hip thrust, however, is executed with your shoulders supported on an elevated surface such as a bench or box.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">This difference translates to a subtle but important distinction in the primary muscles involved. In a glute bridge, your hamstrings and glutes are both engaged, while during a hip thrust, your hamstrings take a backseat as your glutes do most of the work (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35586943\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Read on to find out which exercise is best for you, and how to perform them both safely and effectively!\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Difference_Between_Glute_Bridge_And_Hip_Thrust\"><\/span><strong>What Is The Difference Between Glute Bridge And Hip Thrust?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 5 key differences between glute bridge and hip thrust are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercise_Positioning\"><\/span><strong>Exercise Positioning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/glute-bridge-vs-hip-thrust\/\">glute bridge<\/a> is performed while lying on your back with your knees bent and feet firmly planted on the ground. Your arms should rest by your side, and your core should be braced throughout the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hip thrust is performed while sitting on the ground with your back against a bench, and your shoulders resting on the bench. Your feet should be planted firmly on the ground, and your knees should be bent at a 90-degree angle. During the hip thrust, you&#8217;ll be raising the hips up toward the ceiling and then slowly lowering them back down to the original position.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Range_Of_Motion\"><\/span><strong>Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The range of motion is one of the main differences between the two exercises. The glute bridge has a smaller range of motion than the hip thrust. During the glute bridge, the hips are raised until they reach a straight line between the knees and the shoulders. On the other hand, the hip thrust has a wider range of motion because the hips are raised to a higher degree than in the glute bridge.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Capacity\"><\/span><strong>Weight Capacity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hip thrust can generally handle more weight than the glute bridge. This is because of the positioning of the body &#8211; the weight of the barbell in a hip thrust is supported by the bench and your upper back, whereas in a glute bridge, the weight is supported by your shoulders and upper back. As a result, you can generally lift heavier loads during hip thrusts as compared to glute bridges.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/core-workouts-calisthenics\/\"><i>Core Workouts Calisthenics Edition: The No-Gym Approach To Building Functional Fitness<\/i><\/a><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\"><img decoding=\"async\" class=\"aligncenter wp-image-31933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg\" alt=\"Glute Bridge Vs Hip Thrust\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Activation\"><\/span><strong>Muscle Activation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both exercises target the glutes, but hip thrusts target them more intensely (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6350668\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This is because the hip thrust specifically focuses on the gluteus maximus muscle, which is the largest muscle in the <a href=\"https:\/\/betterme.world\/articles\/best-exercises-for-hamstrings-and-glutes\/\">glutes<\/a>. Additionally, the hip thrust also targets the hamstrings, which are located at the back of your thigh. In contrast, glute bridges mainly target the gluteus maximus and medius muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7039033\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Difficulty_Level\"><\/span><strong>Difficulty Level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hip thrust is generally considered more challenging than the glute bridge because it involves a wider range of motion and heavier weights can be used. The glute bridge is a good exercise for beginners to learn proper form and to build a foundation of strength before progressing to hip thrusts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as you get stronger and more experienced, hip thrusts can be a challenging exercise that helps you achieve your goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Closer_Look_At_The_Glute_Bridge_Exercise\"><\/span><strong>A Closer Look At The Glute Bridge Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The glute bridge exercise is a great way to target and strengthen the gluteal muscles. It&#8217;s a beginner-friendly exercise that can be done with or without additional weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step-By-Step_Instructions\"><\/span><strong>Step-By-Step Instructions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a mat or a comfortable surface with your knees bent and your feet flat on the ground. Make sure your feet are hip-width apart and your arms are extended down by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Your knees should be tracking in line with your feet and your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\"><img decoding=\"async\" class=\"aligncenter wp-image-31450 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Glute_Bridge_Variations\"><\/span><strong>Common Glute Bridge Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many regressions, progressions, and variations of the glute bridge. Here are a few worth trying to switch up your routine:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Single-Leg_Glute_Bridge\"><\/span><strong>Single-Leg Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying on your back on a mat or a comfortable surface with your knees bent and your feet flat on the ground. Your arms should be extended down by your sides.Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg straight out in front of you with your foot about six inches off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heel and squeeze your glutes to lift your hips up towards the ceiling. Your shoulders and upper back should remain on the ground. Exhale as you lift up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps before switching legs.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Banded_Glute_Bridge\"><\/span><strong>Banded Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying on your back on a mat or a comfortable surface with your knees bent and your feet flat on the ground. Your arms should be extended down by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your thighs, just above your knees. Make sure the band is secure and doesn&#8217;t slip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the <a href=\"https:\/\/betterme.world\/articles\/side-fat-exercises\/\">exercise<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Weighted_Glute_Bridge\"><\/span><strong>Weighted Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying on your back on a mat or a comfortable surface with your knees bent and your feet flat on the ground. Your arms should be extended down by your sides.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Holding a dumbbell or barbell across your hips, engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling, making sure to keep the weight centered on your hips. Your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps. Note that if you are new to lifting, you might want to consider starting with just bodyweight or lighter weights before progressing to heavier weights.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Elevated_Foot_Glute_Bridge\"><\/span><strong>Elevated Foot Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the ground and elevate your feet onto a bench or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the bench and squeeze your glutes as you lift your hips up towards the ceiling. Your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\"><img decoding=\"async\" class=\"aligncenter wp-image-31916 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-1024x576.png\" alt=\"glute bridge vs hip thrust\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Frog_Pump\"><\/span><strong>Frog Pump<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a mat or a comfortable surface with your knees bent and your feet together, so they form a diamond shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet together and squeeze your glutes as you lift your hips up towards the ceiling. Your shoulders and upper back should remain on the ground. Make sure to exhale as you lift your hips up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Closer_Look_The_Hip_Thrust_Exercise\"><\/span><strong>A Closer Look The Hip Thrust Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The hip thrust is a compound exercise that targets the glutes, hamstrings, and core. This exercise can help you build a strong and toned backside.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step-By-Step_Instructions-2\"><\/span><strong>Step-By-Step Instructions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your back against a bench or a sturdy surface. Your knees should be bent at a 90-degree angle, and your feet should be flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell over your hips and hold it with an overhand grip. Make sure your hands are shoulder-width apart, and your elbows are straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine. This will help keep your spine in a neutral position as you perform the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/30-day-calisthenics-workout-plan\/\"><i>30-Day Calisthenics Workout Plan: 4 Customizable Calisthenics Plans For All Fitness Levels<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\"><img decoding=\"async\" class=\"aligncenter wp-image-29013 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562-1024x576.png\" alt=\"glute bridge vs hip thrust\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Hip_Thrust_Variations\"><\/span><strong>Common Hip Thrust Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many regressions, progressions, and variations of the hip thrust. Here are a few worth trying to switch up your routine:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Single-Leg_Hip_Thrust\"><\/span><strong>Single-Leg Hip Thrust<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a bench or a sturdy surface behind you. Sit on the floor with your back against the bench and your hands resting on the bench for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and place both feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg straight out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your other foot into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps before switching legs.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Weighted_Single-Leg_Hip_Thrust\"><\/span><strong>Weighted Single-Leg Hip Thrust<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a bench or a sturdy surface behind you. Sit on the floor with your back against the bench and your hands resting on the bench for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and place both feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight or place a barbell across your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg straight out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your other foot into the ground and squeeze your glutes as you lift your hips up towards the ceiling, while keeping the weight centered on your hips. Make sure to exhale as you lift up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps before switching legs.<\/span><\/li>\n<\/ol>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Banded_Hip_Thrust\"><\/span><strong>Banded Hip Thrust<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your back against a bench or a sturdy surface. Your knees should be bent at a 90-degree angle, and your feet should be flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your thighs, just above your knees. Make sure the band is secure and doesn&#8217;t slip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elevated Hip Thrust<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your back against a bench or a sturdy surface. Elevate your feet onto a bench or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell over your hips and hold it with an overhand grip. Make sure your hands are shoulder-width apart, and your elbows are straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the bench and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\"><img decoding=\"async\" class=\"aligncenter wp-image-47197 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207621-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207621.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207621-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207621.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207621-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207621.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Smith_Machine_Hip_Thrust\"><\/span><strong>Smith Machine Hip Thrust<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up a Smith machine with a bar at hip height. Place a bench or a sturdy surface behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your back against the bench and your hands resting on the bar for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and place both feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your navel in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the ground and squeeze your glutes as you lift your hips up towards the ceiling. Make sure to exhale as you lift up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement and squeeze your glutes for a few seconds before slowly lowering your hips back down to the starting position. Inhale as you lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both the glute bridge and the hip thrust are great <a href=\"https:\/\/betterme.world\/articles\/chair-exercises-for-lower-back-pain\/\">exercises<\/a> to target and strengthen your glutes. While these exercises are similar, there are some key differences to consider when choosing which one to incorporate into your workout routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The glute bridge is a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-list-of-exercises\/\">beginner-friendly<\/a> exercise that can be done with or without additional weight, making it a great option for those just starting out. The hip thrust, on the other hand, is a more advanced exercise that involves adding weight and requires more stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the biggest differences between the two exercises is that the hip thrust is typically performed with a barbell, which allows you to add more weight and target your glutes more effectively. The glute bridge, on the other hand, can be done with just your <a href=\"https:\/\/betterme.world\/articles\/pear-shaped-body-weight-loss\/\">body weight<\/a> and is a great exercise for improving glute activation and overall strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, both exercises can be an effective way to target and strengthen your glutes. The best exercise for you will depend on your fitness level, goals, and personal preference. Regardless of which exercise you choose, be sure to focus on engaging your glutes and keeping proper form to get the most out of your workout.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Glute_Bridge_Vs_Hip_Thrust\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>A shapely behind is an elusive goal for many people, and the glute bridge and hip thrust exercises are both great movements to target this area. But what&#8217;s the difference between these two booty-building moves? It&#8217;s important to understand the differences so that you can choose the right exercise for your goals. The main difference [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":53525,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[122],"class_list":["post-53521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glute Bridge Vs Hip Thrust: What&#039;s The Difference, And Why Does It Matter? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 GLUTE BRIDGE VS. HIP THRUST \u27a4 Learn the differences between these two exercises and find out which one is better for you to target and strengthen your glutes.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Glute Bridge Vs Hip Thrust: What&#039;s The Difference, And Why Does It Matter?\" \/>\n<meta property=\"og:description\" content=\"\u2605 GLUTE BRIDGE VS. HIP THRUST \u27a4 Learn the differences between these two exercises and find out which one is better for you to target and strengthen your glutes.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_1918481939-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Glute Bridge Vs Hip Thrust: What&#8217;s The Difference, And Why Does It Matter?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/\"},\"wordCount\":2853,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/glute-bridge-versus-hip-thrust\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_1918481939-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A shapely behind is an elusive goal for many people, and the glute bridge and hip thrust exercises are both great movements to target this area. But what's the difference between these two booty-building moves? It's important to understand the differences so that you can choose the right exercise for your goals. <\/span><span style=\\\"font-weight: 400;\\\">The main difference between a glute bridge and a hip thrust is the position of the torso. In a glute bridge, your torso stays on the floor as you raise and lower your hips. The hip thrust, however, is executed with your shoulders supported on an elevated surface such as a bench or box.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This difference translates to a subtle but important distinction in the primary muscles involved. In a glute bridge, your hamstrings and glutes are both engaged, while during a hip thrust, your hamstrings take a backseat as your glutes do most of the work (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35586943\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Read on to find out which exercise is best for you, and how to perform them both safely and effectively!\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The Difference Between Glute Bridge And Hip Thrust?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 5 key differences between glute bridge and hip thrust are:<\/span>\\r\\n<h3><strong>Exercise Positioning<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The <a href=\\\"https:\/\/betterme.world\/articles\/glute-bridge-vs-hip-thrust\/\\\">glute bridge<\/a> is performed while lying on your back with your knees bent and feet firmly planted on the ground. 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But what's the difference between these two booty-building moves? It's important to understand the differences so that you can choose the right exercise for your goals. <\/span><span style=\"font-weight: 400;\">The main difference between a glute bridge and a hip thrust is the position of the torso. In a glute bridge, your torso stays on the floor as you raise and lower your hips. The hip thrust, however, is executed with your shoulders supported on an elevated surface such as a bench or box.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">This difference translates to a subtle but important distinction in the primary muscles involved. In a glute bridge, your hamstrings and glutes are both engaged, while during a hip thrust, your hamstrings take a backseat as your glutes do most of the work (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35586943\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Read on to find out which exercise is best for you, and how to perform them both safely and effectively!\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is The Difference Between Glute Bridge And Hip Thrust?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The 5 key differences between glute bridge and hip thrust are:<\/span>\r\n<h3><strong>Exercise Positioning<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/glute-bridge-vs-hip-thrust\/\">glute bridge<\/a> is performed while lying on your back with your knees bent and feet firmly planted on the ground. 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