A recent study shows that the average woman spends over $300 a year on products and treatments to get a bigger butt. This obsession is nothing new – in fact, it dates back to ancient Greece, when women used corsets and other garments to accentuate their curves. The trend has recently been fueled by celebrities who flaunt their voluptuous backsides. As a result, women of all ages and sizes are searching for ways to achieve a bigger butt.
Many different exercises can be used to target the glutes or the muscles in the butt. The hip thrust and glute bridge are two popular exercises that often get confused. Both exercises are effective at toning and strengthening the glutes, but they work in different parts of the muscle group.
Glute Bridge vs. Hip Thrust
While a glute bridge and hip thrust may appear to be the same to the untrained eye, they are two different exercises. A glute bridge is typically performed with the shoulders on the floor, while hip thrusts are usually done with the shoulders on a bench or platform.
The hip thrust is a great exercise for targeting the glutes and can be helpful for building strength and power. The glute bridge, on the other hand, is a great exercise for improving hip mobility and flexibility. As such, both exercises have their own benefits and can be used to achieve different goals.
What Exactly is a Hip Thrust?
The hip thrust is a butt exercise that primarily targets the gluteus Maximus and gluteus medius. It can be done with or without weight, but using weight will make the exercise more challenging. For those new to hip thrusts, it is best to start without weight and gradually increase the amount of weight as you get stronger.
To do the hip thrust, you will need some kind of upper back support, such as a bench or couch. Place your upper back on the bench and position your feet so they are flat on the ground. Next, drive your hips up so that your body forms a straight line from your knees to your shoulders. Hold this position for a moment before slowly lowering your hips back to the starting position.
Hip thrusts can be done using one leg at a time or both legs at once. Doing them with one leg at a time will make the exercise more challenging.
What Exactly is a Glute Bridge?
The glute bridge is a simple but effective exercise that targets the muscles of the butt and hip. To do a glute bridge, lie face-up on the floor with knees bent and feet flat on the floor. Then, lift your hips off the ground, keeping your shoulders and head on the floor. Hold for a few seconds, then lower your hips to the starting position.
You can perform this exercise with just your body weight or add resistance by placing a weighted barbell across your hips. Glute bridges are an excellent way to strengthen the muscles of the hip and butt, and they can be done anywhere without equipment.
Which is Better: Glute Bridge or Hip Thrust?
If you’re looking to build a stronger, more shapely backside, you may wonder whether hip thrusts or glute bridges are the better exercises. The truth is that both exercises can be beneficial and should be incorporated into your workout routine.
Glute bridges are a great way to target the lower glutes and can be performed with just your body weight. Hip thrusts, on the other hand, help to build explosive power and can be done with added weight. Hip thrusts are the way to go if you want to build strength and power. Glute bridges are a great option if you’re more interested in toning and shaping the lower glutes.
Warming Up with Glute Bridges
A glute bridge is a simple yet effective exercise that should be a part of every warm-up routine. Engaging the glutes helps prevent lower-back issues when the lower back compensates for a weak glute muscle. The glute bridge can also help improve performance in exercises requiring hip extensions, such as deadlifts and squats.
Use Hip Thrusts to Improve Mobility
The long-term benefits of mobility exercises like hip thrusts are significant. When done correctly, they can help improve mobility in all directions by helping to keep the hips flexible. This increased mobility can lead to better performance in everyday activities and a decreased risk of injury.
You should start to see some benefits within two weeks of doing hip thrusts regularly. However, for best results, it’s important to continue doing them regularly. By including hip thrusts in your fitness routine, you can enjoy better mobility and a lower risk of injury for years to come.
Runners Can Benefit from Glute Bridges
Many runners struggle with glute activation, leading to knee and hip pain. The glutes are responsible for leg and hip movement, so those body parts have to compensate when they are not working properly. This can cause a lot of strain and pain. Glute bridges are one simple exercise runners can use to wake up their glutes and prevent pain.
Looking to Build Strength? Use Hip Thrusts
The hip thrust is a popular exercise for building strength and developing the muscles of the buttocks. It is considered one of the best exercises for targeting these muscles, as it allows for a greater range of motion than many other butt-building exercises. The hip thrust can be performed with or without weight, making it a versatile exercise for people of all fitness levels. Additionally, the hip thrust helps build core strength and stability, improving your overall athleticism.
Take Your Butt-Building Routine to the Next Level
If you want to take your butt-building routine to the next level, consider using a hip thrust machine. This piece of equipment is specifically designed for working out your glutes, and it can be a great addition to your regular butt exercise routine.
The hip thrust machine allows you to isolate your glutes and work them hard, making it an ideal choice for those serious about building a bigger butt. Plus, using a hip thrust machine can help you to avoid any imbalances that can occur when you focus too much on one area of your body during your workouts.