The Hip Thrust may get the lion's share of attention but the Barbell Glute Bridge may actually be just as, if not more, effective than it's better known counter part.
That's up for debate, but what is true is that it actually has less quad activation than the hip thrust. If your goal is to build as much booty as possible without adding leg mass- the glute bridge might be for you.
Here's 4 tips to get the most out of your Glute Bridges.
Would you believe me if I told you people are still doing it raw? Totally unprotected hip thrusting.
I'm a little grossed out by it, but let's get real- it's 2020.
We have the technology, let's use it.
All jokes aside, even if you have to use a rolled up yoga mat, use SOMETHING to protect your hip bones and pelvis.
It's not just an ego thing, pain actually inhibits muscle activation.
Make more progress and feel more comfortable?
Seems like a no brainer.
Full disclosure, we designed the first thick bar pad designed for hip thrusts and glute bridges that also has a non-slip velcro enclosure. Check it out in our store.
Placing a booty bandabove your knees is one of the most effective things you can do for your glutes. Especially for beginner-intermediate lifters who will have difficulty "activation" their muscles during the lifts.
Using a band during your glute bridge requires the glutes to produce both hip extension and hip abduction simultaneously.
Another benefit is that your glutes are under constant tension. Time under tension (TUT) is an effective muscle building technique we'll be talking about in later posts.
For now, just know that it's gonna make that thang pop.
In a nutshell, adding a band to your bridge is going to have your cheeks firing on all cylinders.
Unlike the hip thrust, which would generally have you using the largest plates you can (Bret Contreras even sells extra high 45lbs plates), the glute bridge requires the opposite.
The lower your barbell is to the ground, the great your range of motion, or ROM.
Greater ROM = greater stretch and muscle activation.
Find yourself a stack of 25lbs plates and get to thrusting!
Trying to only to grow your glutes, but not the rest of your legs? We've got you.
Everyone has their own opinions and preferences when it comes to training for aesthetics. As it should it be! Your body = your rules.
Some only have the goal of a flat stomach. To them nothing else matters.
Some people prefer to build large muscular thighs, others... not so much.
And some people, well, they just want to build a set of monster glutes.