Exercising is not only about bulking up. It is also necessary to strengthen your joints, muscles, increase your speed, endurance, and flexibility. Strong muscles and joints assist in your daily activity and prevent the risk of injury.
It has been observed that people have always been obsessed with huge triceps and wide shoulders, unaware of the fact that merely working on these muscles won’t help them achieve a healthy and fit physique.
But lately, their attention has shifted to other muscle groups as well. People have now also started focusing on building their backside. And to tone your hips muscles, there is nothing better than Glutes Bridge and Hip Thrust.
The two exercises
There is surely a wide variety of exercises that can help to target your hip muscles, but Glutes Bridge and Hip Thrust are the two best ones. They both might look the same, but they help you in different ways.
Both exercises work on more or less the same set of muscles. They target the gluteus maximus and hamstrings.
Apart from that, Glutes Bridge works on your thighs, hips, core, and hamstrings, while Hip Thrust focuses on gluteus medius and the quadriceps.
How to do Glutes Bridge
Step 1: Lie on your back with your knees bent and feet firmly placed on the floor. Your legs should be hip-width apart from each other and hands by your side.
Step 2: Inhale, squeeze your glutes and push your hips toward the ceiling. Lift your hips off until your knees, hips, and shoulders come in a straight line
Step 3: Hold the position for 4-5 breaths and then bring your butt down in a relaxing position.
Benefits of Glutes Bridge
Glutes Bridge is an excellent body-weight exercise to strengthen your hip muscles. It targets the glutes maximum, which is the largest hip muscle, and can help you perform daily activities like sitting, lifting a heavy object, and standing.
This exercise has also been found beneficial in providing relief from lower back and knee pain. Apart from this, Glute Bridge helps you improve your body posture.
How to do Hip Thrust
Step 1: Sit on the floor facing away from a bench or an elevate surface.
Step 2: Lean your upper back (till shoulder) against the bench and bend your knees. Your feet should be placed flat on the floor.
Step 3: Add weight to your hip crease. You can use a barbell for that, but do it should not be too heavy.
Step 4: Squeeze your glutes and core muscles to lift your hips off the floor. Lift it till your back is parallel to the floor.
Step 5: Pause for 4-5 seconds and then go back to the starting position.
Benefits of Hip Thrust
Hip Thrust is a strength training exercise as you have to do it with a barbell. It helps to enhance your athletic performance.
This move not only targets your gluteus maximus but also works on your gluteus medius, which is one of the most overlooked muscles of the body. Adding this exercise in your workout help to strengthen your hips and correct your posture.
Differences between the two
Glutes Bridge and Hip Thrust both are excellent exercises. But the Hip Thrust is comparatively difficult than Glutes Bridge as you use weights in it. It makes it difficult for you to lift your hips off the floor.
To perform Hip Thrust, you need great upper body strength. So, beginners will have to work on their upper body strength before trying this move.
Indeed, a typical Hip Thrust move is done with weights, but if you are not able to handle the weight, then you can skip it.
Glutes bridge is a no-equipment exercise and you can do it anywhere, any time. This move is easy and is beneficial for beginners.
What Should You Do
They both are incredibly beneficial hip exercises and so you should add both of them in your workout routine. Glutes bridge is also an essential part of a yoga routine.
If your motive is just to keep yourself fit, tone your back, and flex your muscles then Glutes Bridges are perfect for you.
However, if you are an athlete or are trying to gain muscle mass, Hip thrust is a better choice.
There are variations of both of the exercises, which you can add in your workout routine.