What To Know
- Hip thrusts are a compound exercise that involves lying on your back with your feet flat on the floor and your knees bent.
- Bridges are a compound exercise that involves lying on your back with your feet flat on the floor and your knees bent.
- If you’re looking for an exercise that targets the glutes and improves hip mobility, both hip thrusts and bridges are good options.
Hip thrusts and bridges are two of the most effective exercises for building strong, powerful glutes. Both exercises target the gluteus maximus, medius, and minimus, but they do so in slightly different ways. In this guide, we’ll break down the key differences between hip thrusts and bridges, so you can choose the best exercise for your goals.
Key Differences
Exercise Mechanics
- Hip thrusts: Hip thrusts are a compound exercise that involves lying on your back with your feet flat on the floor and your knees bent. You then lift your hips up until your body forms a straight line from your shoulders to your knees.
- Bridges: Bridges are a compound exercise that involves lying on your back with your feet flat on the floor and your knees bent. You then lift your hips up until your glutes are fully contracted.
Range of Motion
- Hip thrusts: Hip thrusts have a greater range of motion than bridges. This allows you to target the glutes more effectively.
- Bridges: Bridges have a shorter range of motion than hip thrusts. This makes them a good choice for people with limited mobility or who are new to weightlifting.
Muscle Activation
- Hip thrusts: Hip thrusts activate the glutes more than bridges. This is because hip thrusts involve a greater range of motion and allow you to load more weight.
- Bridges: Bridges activate the glutes less than hip thrusts. However, they are still a good exercise for targeting the glutes.
Benefits
Hip thrusts:
- Build strong, powerful glutes
- Improve hip mobility
- Increase athletic performance
- Reduce the risk of back pain
Bridges:
- Build strong, toned glutes
- Improve hip mobility
- Reduce the risk of back pain
- Improve posture
Which Exercise Is Right for You?
The best exercise for you depends on your individual goals and fitness level.
- If you’re looking to build the strongest possible glutes, hip thrusts are the better choice.
- If you have limited mobility or are new to weightlifting, bridges are a good starting point.
- If you’re looking for an exercise that targets the glutes and improves hip mobility, both hip thrusts and bridges are good options.
How to Perform Hip Thrusts
1. Lie on your back with your feet flat on the floor and your knees bent.
2. Place a barbell across your hips, just below your pelvic bone.
3. Grip the barbell with your hands and lift your hips up until your body forms a straight line from your shoulders to your knees.
4. Lower your hips back down to the starting position.
5. Repeat for 8-12 repetitions.
How to Perform Bridges
1. Lie on your back with your feet flat on the floor and your knees bent.
2. Lift your hips up until your glutes are fully contracted.
3. Lower your hips back down to the starting position.
4. Repeat for 8-12 repetitions.
Tips for Getting the Most Out of Hip Thrusts and Bridges
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your glutes at the top of the movement.
- Lower your hips slowly and with control.
- Keep your core engaged throughout the movement.
- Breathe regularly throughout the exercise.
Variations
There are many variations of hip thrusts and bridges that you can try to target the glutes in different ways.
Hip thrust variations:
- Barbell hip thrusts
- Dumbbell hip thrusts
- Kettlebell hip thrusts
- Band hip thrusts
Bridge variations:
- Glute bridge
- Single-leg bridge
- Banded bridge
- Swiss ball bridge
Summary: The Verdict on Hip Thrusts vs. Bridges
Both hip thrusts and bridges are effective exercises for building strong, powerful glutes. The best exercise for you depends on your individual goals and fitness level. If you’re looking to build the strongest possible glutes, hip thrusts are the better choice. If you have limited mobility or are new to weightlifting, bridges are a good starting point.
Frequently Asked Questions
Q: Which exercise is better for building glutes, hip thrusts or bridges?
A: Hip thrusts are better for building glutes than bridges because they have a greater range of motion and allow you to load more weight.
Q: Can I do hip thrusts and bridges on the same day?
A: Yes, you can do hip thrusts and bridges on the same day. However, it’s important to listen to your body and rest if you experience any pain.
Q: How often should I do hip thrusts and bridges?
A: You can do hip thrusts and bridges 2-3 times per week.
