Glute Bridge And A Hip Thrust Where Do You Draw The Line?: Everybody these days is fascinated with developing their biceps at the gym (or at home). When building steely biceps, the glute bridge and hip thrust are superior to the barbell squat targeting your glutes.
Please find out how to use both the glute bridge (also known as a hip bridge) and the hip thrust and what distinguishes them unique from each other. Then, rely on fitness professionals to tell you what to do and when.
Glute Bridge And A Hip Thrust Where Do You Draw The Line?
Hip Thrust VS. Glute Bridge
Lifting your hips toward the ceiling while squeezing your glutes is a key component of both workouts. These muscles are activated in the same way by the two exercises.
Shoulders on the floor are the norm for the glute bridge (or hip bridge, but you should be working the glute muscles rather than overextending the hips, which would arch your back). Hip thrusts are normally performed with shoulders on a bench or platform.
Weighted hip thrusts and bodyweight glute bridges are two different exercises to build strength.
What Is A Hip Thrusts
Influencers love it, and Chelsea Handler is no exception. So it’s likely you’ve seen it on your social media feeds already. However, for such uninitiated, the hip thrust needs upper back support and weight, commonly in the form of a barbell, to be performed.
Begin by sitting upright with your legs and feet flat on the floor, and your shoulder blades pressed on a bench. Use a pad to provide weight to your hip crease if necessary. It’s important to keep your back flat on the ground. so squeeze your glutes and core. Hold the top position for three seconds, then return to the starting position.
What Is A Glute Bridge?
You’ve probably done this:
- Knees bowed, legs flat just on the ground, face up.
- Keep your arms by your sides.
- Squeeze glutes and core until knees, hips, and shoulders create a straight line.
- Hold for three seconds, then return to start.
To lift your hips off the ground and drive them up toward the sky, position a barbell (or tiny barbell) on top of them.
The glute bridge can be loaded or unloaded. Instead of a weighted, strengthening workout, it’s mainly utilised to activate the body.
Some athletes find it uncomfortable to add weight to a glute bridge since the bar can roll down your tummy if you’re not holding on.
The hip thrust also allows you to put more weight than the glute bridge due to the hip angle.”
That’s why the glute bridge is utilised to warm up the glutes before adding a range of motion and weight.
Don’t snooze the glute bridge since activation is vital. “Dead butt syndrome” is a term you may well have heard of. It doesn’t imply you lack glute strength; it typically means your glutes aren’t adequately activated. The muscle is there, and it’s just not utilised.
A bodyweight glute bridge can aid “The glute bridges can help people learn to engage their glutes and so access and employ their glute strength.
Which Is Better, Glute Bridges Or Hip Thrust?
Both can and should be part of your routine. “A well-rounded glute development workout regimen recommends incorporating both.” (And don’t just do butt exercises.) Glute bridges are good for warming up, while hip thrusts are good for a strength circuit.
A Glute Bridge Warm-Up
Because glute bridges effectively activate glute and hamstring muscles, utilise unloaded glute bridges before hip hinge exercises like deadlifts, kettlebell swings, and good mornings.
“A hip hinge exercise without first waking up your glutes can force your lower back to compensate, causing problems over time. (If you have lower back trouble, use a trap bar instead of a barbell.)
Hip Thrust Workout
The hip thrust involves more motion than the glute bridge. As a result, persons with limited hip mobility may struggle with it. But practising hip thrusts can help you restore hip mobility.
“Begin by training the hip thrust range of motion without weight. Get used to it. Then add weight to assist you gain strength in your new range of motion “Wickham adds.
The long-term benefits: hip flexors that work properly so you may move freely. Three sets with 10 to 15 repeats should provide results in two weeks.
Run: Glute Bridge
Runners struggle to engage glutes. “Many runners develop knee and hip discomfort from compensating for sleeping glutes. Try two sets of 10–15 glute bridges before a run to help “turn on” your glutes and use them during running. It means more power for each step and faster timings.
Hip Thrust Build Strengthening
Hip thrusts are one of the finest butt workouts ever created. You can use dumbbells, kettlebells, a weighted chain, or a medicine ball in addition to a barbell hip thrust. Because the hip crease is higher on a hip thrust than a glute bridge, you may add more weight, leading to larger glute and hamstring increases.
The hip thrust also develops your muscles more since you go over a wider range of motion. Bret Contreras (aka the “Glute Guy”) discovered that barbell hip thrusts engage more glute muscle fibres than squats, indicating that they are superior for glute strength.
If you prefer the glute bridge, you may do them loaded for added benefit.” Less strength grows owing to a narrower range of motion and simpler loading of hip thrust than glute bridge but still gains.
Because glute bridges are generally done with no or little weight, you’ll need to increase the rep count to tyre your muscles.
Glute Bridge No Equipment
The glute bridge requires no equipment, but a hip thrust workout requires a bench or box for back support.
Try a glute bridge to a single-leg glute bridge for a no-equipment booty burn.