Glute Bridge & Hip Thrust Variations: Perfect Lower Body Exercises

The following article will look at four variations of the glute bridge and hip thrust exercises, which are ideal for building strong, shapely glutes. We will start with the bodyweight exercise typically known as a glute bridge and progress to weighted versions of the hip thrust exercise.

Try Glute Bridge Before Hip Thrust

Before attempting a heavy, loaded movement it’s always smart to try a bodyweight exercise initially as a warm-up. This way you can determine if there are any issues regarding that particular movement pattern. Try the first two bridge exercises or add a set of each as part of your warm-up before progressing to a more challenging hip thrust.

1. Bridge

2. Single-Leg Glute Bridge

3. Barbell Glute Bridge

4. Barbell Hip Thrust

Each of the bridge exercises start and finish while a supine position (on your back). When you progress to the hip thrust you will need additional equipment. As you can see with the first three numbered exercises, they all start from the floor. The fourth exercise, hip thrust, also begins partly on the floor but uses a bench to support the body in order to help thrust the weight. There are also hip thrust machines at some gyms and training studios which are a great training option.

Final Thoughts

All four of these exercises are great in their own right depending on your needs. The first two glute bridge variations work well as part of a dynamic warm-up before any strength session, especially on leg day. In any event, both glute bridge and hip thrust can be valuable exercises in your gym arsenal.

Stay Strong Together

Jefit app as named best fitness app for 2023 by the International Association of Strength Coaches. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefits exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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