Glute Bridge vs. Hip Thrust Which Builds a Better Booty?

If you've ever worked your way through a barre, Pilates, or strength training class, you've probably encountered the glute bridge a floor-based staple that fires up your backside in no time. But scroll through fitness TikTok lately, and you’ll likely see fitfluencers singing the praises of the hip thrust instead, calling it the ultimate exercise for building glute gains.

That raises a fair question Glute bridge vs. hip thrust which is actually better for your butt? While both exercises target the same primary muscle (your gluteus maximus) and supporting muscles (like the hamstrings, adductors, and core), they differ in execution, range of motion, and strength-building potential. Here’s how to choose the right move for your fitness goals.

The Case for Glute Bridges

Beginner-friendly and easy to master

Because glute bridges are performed on the floor with your back flat and knees bent, they offer a smaller range of motion and a lower barrier to entry. “They’re great for learning how to control pelvic positioning and core engagement,” says Kristie Larson, CSCS, founder of Tension, a women’s strength training gym in NYC.

Low risk of injury

This move is gentle and low-impact, making it accessible for almost anyone. “You’re not dealing with high loads or awkward positioning,” says Sarah Pope, CPT, a trainer with Life Time Fitness in Washington, D.C. It’s a great way to fire up the glutes without straining the back or joints.

No equipment needed

One of the biggest perks of the glute bridge is its simplicity. All you need is some floor space. You can always make it more challenging by adding a mini band around the thighs, elevating your feet, or holding a dumbbell over your hips.

The Benefits of Hip Thrusts

Greater range of motion

With your shoulders propped on a bench, hip thrusts allow your hips to drop below your knees and rise above, giving you a bigger range of motion than floor-based glute bridges. This movement pattern activates more muscle fibers, particularly during the eccentric (lowering) and concentric (lifting) phases, Pope explains.

Stronger potential for muscle growth

If you're looking to really build strength and grow your glutes, hip thrusts are more effective especially when weighted. “You can load them heavier and progress them more easily than bridges,” Larson says. A barbell or EZ bar can rest across your hips, allowing you to perform the move with significantly more resistance.

Increased core control and stability

Because your only anchor points in a hip thrust are your feet and shoulders, the movement demands more balance and stability, which engages the core in a different way. It’s a total posterior chain challenge that offers functional strength benefits beyond aesthetics.

Glute Bridge vs Hip Thrust: How to Choose

Here’s how to determine which booty-boosting move is right for you:

Glute bridges are ideal if you:

• Are new to strength training or returning from injury

• Want a low-impact move that activates your glutes gently

• Need a quick bodyweight workout without equipment

• Want to warm up the glutes before heavier exercises

Hip thrusts are better if you:

• Want to build glute size, strength, and power

• Are comfortable lifting weights and maintaining core alignment

• Are looking to challenge your body with a larger range of motion

• Have access to a bench or equipment for loading

That said, proper form is key for hip thrusts. “If someone doesn’t have great control of their trunk, they could stress their lower back,” Larson warns. Pope adds that common mistakes include arching the neck, overextending the spine, or driving the movement through the quads instead of the glutes. To stay safe, use a hip pad or towel under a barbell and consider working with a trainer if you’re new to the move.

Why Not Both?

Rather than pitting one against the other, many trainers recommend incorporating both moves into your routine. Use glute bridges as part of your warm-up or on recovery days, and progress to hip thrusts for more intense strength training sessions.

“Glutes and hamstrings are among the most under-trained muscle groups in the average person’s routine,” Pope says. “Getting your posterior chain activated more regularly will support your day-to-day movement, athletic performance, and even your posture.”

So whether you're working from the floor or leveling up on a bench, the best booty move is the one that meets you where you are while challenging you to get stronger.

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