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These exercises seem similar at a glance, but they're surprisingly different
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You’re trying to expand your horizons at the gym, and maybe you're looking for something different for your glutes than the classic squat. If you’ve heard of glute bridges and hip thrusts but aren’t sure about which one will best fit into the workout split of your dreams, we’re here to help you learn about both. No matter if you’re brand new to working out or you’ve been in a routine for years, this article will map out the benefits and setup for both exercises. Your glutes are about to feel the burn!
Steps
Section 5 of 6:
How to Do Glute Bridges
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Lie on your back with your feet flat on the floor. Your knees will be up and your feet shouldn’t be too close or too far from your glutes. You’ll know your feet are placed at the right distance if you can reach your hands along the ground and just brush your fingertips on your ankles. [9] X Research source
- If you start the exercise and feel like you’re engaging your hamstrings too much, you can adjust by moving your feet back and closer to your glutes.
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Squeeze your glutes to lift your hips. Tuck your pubic bone up toward your face and draw your belly button toward your spine. Aim to make your body into a straight, stable line once you’ve completely lifted your glutes up so that your spine doesn’t hurt. [10] X Research source
- Don’t lift your hips too high to the point that you’re arching your lower back. Contract your core to prevent this from happening. [11] X Research source
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Hold for 1-2 seconds. Stay at the point of tension to get the most benefit from the exercise.
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Slowly lower your hips until you’re barely above the floor. Keep your speed slow and steady during this step. Don’t release at the bottom of the motion because you want to keep tension in your muscles. [12] X Research source
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Repeat. Start by doing 2 sets of 10-12 repetitions, and increase as you get stronger.
- A more difficult variation for this exercise is to lift one leg straight in the air and resume the bridges using only one leg. This makes it harder for you to stay stable, which engages your core and challenges the remaining leg to lift your body weight. [13] X Research source
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Section 6 of 6:
How to Do Hip Thrusts
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Grab a barbell and sit with your back against a bench. Place the barbell on top of your thighs, so it rests on your hips. Lean against the bench with your shoulder blades. Make sure the bench is supported so it doesn't move back when you put your weight on it. [14] X Research source
- If the barbell feels heavy or abrasive over your hips, use a barbell pad or towel as an extra cushion. [15] X Research source
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Place your feet flat on the floor with your knees bent. The closer your feet are to the bench, the more you'll feel the exercise in your glutes. [16] X Research source
- Face your shins straight forward. This will prevent your knees from contributing too much to the exercise. Your glutes will propel your body upward. [17] X Research source
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Grip the barbell and lift from your glutes. Bring your thighs parallel to the floor and your knees to a 90-degree angle, thrusting your hips and the barbell up. The power of the thrust should come from your glutes, and not from pushing off of the bench. [18] X Research source
- Tuck your chin into your chest and tuck your tailbone to help stabilize your spine. This will prevent pain in your lower back.
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Hold for 1-2 seconds before lowering slowly. The top of the exercise is when you’ll feel the most tension, so holding this position and squeezing your glutes will give you a better workout. [19] X Research source
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References
- ↑ https://uhs.princeton.edu/sites/g/files/toruqf5356/files/documents/Pelvic-Stabilization-Hip-Strengthening.pdf
- ↑ https://www.acefitness.org/resources/everyone/exercise-library/49/glute-bridge/
- ↑ https://barbend.com/activate-glutes-warmup/
- ↑ https://www.acefitness.org/continuing-education/certified/november-2019/7403/understanding-the-barbell-hip-thrust/
- ↑ ​​ https://www.youtube.com/watch?v=S_uZP4UH6J0
- ↑ https://www.inspireusafoundation.org/are-deadlifts-worth-it/
- ↑ https://barbellrehab.com/hip-thrust-injury-reduction/
- ↑ https://journals.lww.com/nsca-scj/Fulltext/2011/10000/Barbell_Hip_Thrust.7.aspx
- ↑ https://www.youtube.com/watch?v=wPM8icPu6H8
- ↑ https://www.youtube.com/watch?v=Q_Bpj91Yiis
- ↑ https://www.acefitness.org/resources/everyone/exercise-library/49/glute-bridge/
- ↑ https://www.youtube.com/watch?v=wPM8icPu6H8
- ↑ https://www.youtube.com/watch?v=wPM8icPu6H8
- ↑ https://www.coachweb.com/glute-exercises/8004/how-to-do-the-hip-thrust
- ↑ https://www.youtube.com/watch?v=S_uZP4UH6J0
- ↑ https://www.coachweb.com/glute-exercises/8004/how-to-do-the-hip-thrust
- ↑ https://www.youtube.com/watch?v=S_uZP4UH6J0
- ↑ https://www.youtube.com/watch?v=6W-ViLupxKE
- ↑ https://www.youtube.com/watch?v=S_uZP4UH6J0
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