Glute Bridge vs. Hip Thrust: Which Exercise Is More Effective?

For some people, glute exercises are a great way to build a bigger, firmer butt. But, there are many reasons to strengthen your glutes. The gluteal muscles include the gluteus minimus, gluteus medius, and gluteus maximus. As the largest muscles in your body, they are essential for running, jumping, and stabilizing your hips.

Countless exercises — like squats, lunges, and step-ups — work your glutes and leg muscles. More targeted exercises, including glute bridges and hip thrusts, are better for building strong glutes. But which glute strengthener is more effective? Some key details can help you decide.

What is the difference between a glute bridge and a hip thrust?

Glute bridges and hip thrusts have similar movement patterns. Both exercises require you to engage your glutes and lift your hips. But, there are distinct differences between the two moves, including:

• Starting position: With a glute bridge, you start on the floor. To do a hip thrust, you begin with your shoulders and upper back on a weight bench.

• Range of motion: Hip thrusts allow you to move through a greater range of motion than glute bridges. Because you start in a raised position, you can fully flex and extend your hips with each hip thrust.

• Resistance: The glute bridge is typically a bodyweight exercise. That means you use your weight as resistance. But the hip thrust is usually performed with a barbell or other added weights, which offers more resistance.

What's the proper way to do a glute bridge and a hip thrust?

Glute bridges and hip thrusts have one thing in common: proper form. Proper form is key for both exercises. The correct technique limits the risk of injury and maximizes the effectiveness of the moves.

How to do a glute bridge

Here are the steps to perform a glute bridge:

1. Lie on your back, bend your knees, and place your feet flat on the floor, about hip-width apart.

2. Cross your arms over your chest or at your sides if you need extra stability. Squeeze your abs as you press your lower back into the floor.

3. Press through your heels to lift your hips until your body forms a straight line from your knees to your shoulder blades. You should feel the contraction mainly in your glutes. You may need to adjust your form if you feel more muscle contraction in your quads.

4. Squeeze your glutes. Pause for a full breath at the top.

5. Lower back down slowly.

How to do a hip thrust

Before you do a standard hip thrust with a barbell, practice the exercise without added weight. Make sure you have the proper form. Don't arch your back and keep your shins perpendicular to your knees throughout most of the exercise.

Here are the steps to perform a hip thrust with a barbell:

1. Start with your shoulder blades and upper back on the long side of a weight bench.

2. Place your feet flat on the floor hip-width apart with your knees bent to 90 degrees.

3. Put a barbell along the crease of your hips and hold the ends of the barbell. You can use a towel underneath for comfort.

4. Squeeze your glutes and press through your heels to raise your hips to a tabletop position. Your thighs should be parallel to the floor at the top of the rep. Your shins should be vertical.

5. Pause at the top of the movement and squeeze your glutes.

6. Lower down slowly to the starting position.

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What are the benefits of a glute bridge?

There are several benefits of the glute bridge exercise.

Strengthens the glutes

The most obvious benefit of the bridge exercise is that it strengthens the gluteal muscles. Squeezing your glutes throughout the movement is a great way to build strength. You can add glute bridges to a bodyweight workout or use them to activate your muscles during a dynamic warmup.

Engages core and lower-body muscles

You might think that glute bridges only work your butt muscles. But the exercise engages many muscle groups. This includes lower back and core muscles, hamstrings, and hip adductors (inner thigh muscles). Strengthening these muscles — plus the glutes — is critical for mobility, good posture, and injury prevention. It may also improve your athletic performance.

Offers adaptable, beginner-friendly exercise

The glute bridge is a great move for beginners because it doesn't need added weight. As you get stronger, you can try variations — like the single-leg glute bridge — to up the intensity. You can also add a dumbbell along your hips for more resistance. Or loop a resistance band around your thighs to work your inner and outer thighs and smaller glute muscles.

What are the benefits of a hip thrust?

The hip thrust challenges critical muscles in your lower body. And there are plenty of benefits that might make you consider adding them to your workouts.

Activates more glute muscles to build strength

Unlike glute bridges, hip thrusts allow you to move through a full range of motion.

The elevated starting position gives you room to flex and extend your hips. You can activate all gluteal muscles with hip extension. This motion occurs when you lift your hips to the tabletop position at the top of a hip thrust.

As a result, the exercise can help you build more glute strength. Studies show that hip thrusts are more effective than squats for strengthening the glutes. The move may also activate the glutes better than deadlifts.

Engages lower-body muscles

Like glute bridges, hip thrusts activate other lower-body muscles, too. The range of motion in a hip thrust also engages your hamstrings, quadriceps, and hip adductors. Strong lower-body muscles help you move easily in your everyday life. Practicing the glute may also help prevent injuries and boost your athletic performance.

Provides adaptable movement for advanced exercisers

Added resistance from a barbell or other weight makes hip thrusts an excellent option for advanced exercisers. You make the move even more challenging by using a heavier load as you get stronger.

When you raise your hips, the weight makes your muscles work harder. For this reason, the hip thrust is great for building muscle, boosting strength, and building power in your legs.

Which is more effective, a glute bridge or a hip thrust?

Some studies suggest hip thrusts are more effective for building glute muscle and strength than other exercises, such as deadlifts. But in the glute bridge versus hip thrust debate, the best exercise depends on where you are in your fitness journey

Both glute bridges and hip thrusts can strengthen your gluteal muscles and offer important health benefits. Glute bridges might be a better option for beginners, while hip thrusts present a useful challenge for advanced exercisers.

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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