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photograph : Vitalii Vitleo/Getty Images To the untrained eye, the gluteus bridge and pelvis thrust may look the same, but they ‘re not identical exercises : “ The hip thrust and gluteus bridge are very alike in that they ‘re both great for strengthening the gluteal muscles, ” says John Gallucci Jr., M.S., A.T.C., D.P.T., CEO of JAG-ONE Physical Therapy. “ But there are besides a few key differences between the moves. ” Below, learn how to do both the gluteus bridge ( besides called a pelvis bridge, which can make things more confuse ) and the hip thrust–and what sets them apart. then, let the fitness experts explain which you should be doing and when .
Glute Bridge vs. Hip Thrust
- Both exercises involve squeezing your glutes and lifting hips up toward the ceiling. They both engage the glutes, hamstrings, core, lower back, abdominals, obliques, and hip flexors.
- The glute bridge (or hip bridge, but you should really be activating your glutes rather than overextending your hips, which will arch your back) is typically done with shoulders on the floor, while hip thrusts are typically done with shoulders on a bench or platform.
- The hip thrust is typically loaded with weight and used as a strength training exercise; the glute bridge is more often done as a bodyweight move but can be weighted as well.
What Is a Hip Thrust?
This move is a fit-fluencer fave ( even Chelsea Handler does it ! ) so you ‘ve credibly seen it on your social feeds. But for the uninitiate, the hip throw requires some kind of upper back defend and normally includes weight-typically in the form of a barbell. To do a hip thrust, startle in a seat position with your knees and feet flat on the floor and with your shoulder blades against a terrace ( note : not your neck ! ). Add weight to your hep fold using a pad, if needed. Squeeze your glutes and kernel and aerodynamic lift hips up until your second is parallel to the floor, explains Gallucci. Hold for three seconds at the top, then lower bet on down to the start. ( Check out this scout on the barbell pelvis lunge for more detail instructions. ) “ The biggest difference between the hep thrust and the gluteus bridge is that because your back is elevated, there ‘s an increased range of motion that your hips must travel for every rep, ” explains Jill Belland, Co-Founder of Barre Belle.
What Is a Glute Bridge?
You ‘ve credibly done one of these before : dwell face-up on the deck, with knees bent and feet bland on the ground. Keep arms at your sides with palms down. Lift hips off the grate, squeezing your glutes and kernel until your knees, hips, and shoulders form a straight pipeline. Hold for three seconds at the acme, then lower back down to start, explains Gallucci. To do it with slant, position a barbell ( or mini barbell ) on exceed of your hips and hold onto the load with both hands to stabilize it before lifting hips off the grind and driving hips up toward the ceiling. ( For more in-depth gluteus bridge instructions check out this guidebook. ) The gluteus bridge-which has tons variations, including the single-leg bridge to the banded bridge kick -can be loaded or unloaded. however, it’s normally used as a body-weight activation exercise, as opposed to weighted, strengthening exercise, says Grayson Wickham, D.P.T., C.S.C.S., founder of Movement Vault, a mobility and functional apparent motion program. “ While you can add weight like a barbell or dumbbell to a gluteus bridge, some athletes find it awkward due to the angle of your body-the bar can roll down your abdomen if you ‘re not holding on, ” he says. “ And because of the lean of your hips, the hip jab allows you to add heavier weight than the gluteus bridge. ” That ‘s why the gluteus bridge is traditionally used as a bodyweight exercise to activate the glutes in a warm-up before taking on more range of motion and weight, explains Belland.
Do n’t sleep the gluteus bridge, though, since energizing is ace significant. possibly you ‘ve heard the give voice “ dead buttocks syndrome. ” ( fortunately, this idiom sounds scarier than it very is. ) “ This phrase does n’t mean you have no gluteus military capability ; normally, it references the fact that your glutes are n’t by rights activating, ” explains Wickham. translation : The brawn is there, it ‘s barely not being used. ( here ‘s everything you need to know about gluteus activation and how to do it. ) And that ‘s where a bodyweight gluteus bridge comes in. “ The gluteus bridges can help teach people how to activate the gluteus muscles and consequently actually access and use the gluteus force they have, ” he says .
What’s Better: Glute Bridge or Hip Thrust?
You can — and should — incorporate both into your routine. “ Variety of exercises is key to a all-around gluteus building practice regimen, ” says Belland. “ I recommend utilizing both. ” ( And make sure you ‘re not alone doing butt exercises. ) As a general rule though, think of gluteus bridges for warming up, and hep thrusts as part of a persuasiveness tour. More below. To Warm-Up: Glute Bridge Because the gluteus bridge is an effective gluteus and hamstring activation exercise, Wickham suggests using unload gluteus bridges to “ wake up ” those muscles before any hip hinge drill like the deadlift, kettlebell swings, and good mornings. “ If you do a hip hinge practice without first waking up your glutes, your lower rear will compensate, which can cause lower-back issues over time, ” he explains. Yikes. ( If you already have lower back trouble, consider deadlifting with a trap bar alternatively of a barbell ). To Work On Mobility: Hip Thrust The hip drive requires a greater range of apparent motion compared to the gluteus bridge, says Gallucci. As such, it may be trickier for people who lack hep mobility-a common issue for folks who sit all day. ( Guilty ! ) But that ‘s precisely why doing hep thrusts can help you regain your hep mobility. “ begin by working through the range of movement of the hip throw without weight. Get comfortable there. then add weight, this will help you build strength within the new-found roll of gesticulate, ” explains Wickham. ( Related : The 7 Mobility Exercises You Should Do Before Every Workout ). The long-run benefits are huge : hip flexors that function properly so you can move in all directions. Wickham says you should notice a benefit within two weeks if you do 3 sets of 10 to 15 reps every early day. If You a Run: Glute Bridge Runners, in particular, clamber to activate their glutes. “ many runners get stifle and hip pain because those parts of the body are compensating for sleepy glutes, ” says Wickham. Try two sets of 10 to 15 reps of gluteus bridges before a run to help “ turn on ” your glutes so that you ‘re actually using them when you ‘re running. This will translate to more power per stride, and consequently fast times. To Build Strength: Hip Thrust A hip thrust exercise is considered one of the best butt exercises of all time and it ‘s quite versatile. In addition to a barbell hip force, you can add slant in the shape of dumbbells, kettlebells, a slant chain, or medicine ball to either exercise, says Gallucci. Because of the placement of the hip kris, you ‘re able to add more system of weights with a pelvis drive than you are with a gluteus bridge, which can lead to greater gluteus and hamstring gains, explains Belland. And because you ‘re moving through a greater range of motion in the hip stab, it strengthens your muscles to an even greater degree, says Wickham. In fact, research by Bret Contreras ( aka the “ Glute Guy ” ) found that hep thrusts recruit more muscle fibers in the glutes than squats do, which suggests that the barbell hip thrust is better for building gluteus forte. ( watch Kate Upton Do 225-Pound Hip Lifts for Motivation ? ) But, if for some reason you prefer the gluteus bridge, you can do them loaded and reap some supernumerary benefit. “ The intensity gains will be less ascribable to the shorten range of motion and the fact that it ‘s generally easier to load a hip force than gluteus bridge, but you ‘ll distillery get stronger, ” says Wickham. barely keep in beware : Because gluteus bridges are much done as bodyweight or with less burden, you ‘ll likely need to up the rep count to fatigue your muscles, says Belland.
With No Equipment: Glute Bridge The best part of the gluteus bridge is that it requires zero equipment or set-up, while a hep thrust exercise requires a judiciary or box for back support, says Belland. For an equipment-free loot burn try a gluteus bridge to a single-leg gluteus bridge -which has been shown to be effective in strengthening your glutes, hamstrings, hip abductors, and core. Or try holding the contraction at the top of the rep for thirty seconds. *Insert chili emoji here* .