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A woman doing a hip thrust back to back with a woman doing a glute bridge, both framed by a large neon text saying "VS", short for Versus.

Glute Bridge Vs. Hip Thrust

blog Nov 29, 2023

Glute Bridge vs. Hip Thrust

When it comes to building strong and shapely glutes, exercises like glute bridges and hip thrusts are popular choices. While they may seem similar, there are some key differences between the two movements that can impact the results you achieve. In this blog post, we'll break down the distinctions between glute bridges and hip thrusts and offer tips on how to perform them effectively.

Glute Bridge - Focusing on the Top Portion

The glute bridge is essentially the top portion of a hip thrust. The range of motion in a glute bridge is smaller, but it allows you to maximize the glute contraction at the top. To perform a glute bridge effectively:

  • Keep Shins Vertical: Maintain a vertical shin position during the movement, focusing on the contracted position at the top.
  • Controlled Movement: Pay attention to control as you come down and up, avoiding any momentum that could lessen the effectiveness of the exercise.

Hip Thrust - Full Range of Motion

The traditional hip thrust involves a larger range of motion compared to the glute bridge. When performing hip thrusts:

  • Full Hip Extension: Aim for full hip extension at the top of the movement, pushing your hips as high as possible.
  • Mindful Weight Selection: Avoid overloading the bar with too much weight, as it may prevent you from achieving a full hip extension and glute contraction.

Mind the Weight and Control

Whether you're doing glute bridges or hip thrusts, it's crucial to use an appropriate amount of weight. Too much weight can compromise your form and prevent you from getting the most out of the exercise. Always prioritize creating enough tension in your glutes and reaching that full hip extension at the top. Check your ego at the door and select a weight that allows for proper execution.

Control at the Top

At the top of the movement, both in glute bridges and hip thrusts, it's essential to focus on control. Avoid relying on momentum or bouncing to complete the exercise. Maintain tension throughout the movement and emphasize the contracted position for maximum glute activation.

Consider Dead-Stop Hip Thrusts and Constant Tension Hip Thrusts

There are variations of hip thrusts worth considering, such as dead-stop hip thrusts and constant tension hip thrusts.

  • Dead Stop Hip Thrusts: With this variation, you bring the weight all the way down to the floor and pause before explosively thrusting up. This can engage more muscles, including the quads and adductors.
  • Constant Tension Hip Thrusts: In constant tension hip thrusts, you avoid bringing the weight all the way down to the floor, ensuring constant tension on the glutes throughout the movement.


While glute bridges and hip thrusts share similarities, understanding their differences can help you make the most of each exercise in your glute training routine. Remember to prioritize glute activation, full hip extension, and controlled movements to achieve the best results and build strong, sculpted glutes.

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