How To Do A Bench Glute Bridge (Aka… Hip Thrust!)

In the training world, a bench glute bridge is actually called a hip thrust. It can be done with or without weight along with multiple variations. The bench glute bridge is a great way to target the glute muscles in a greater range of motion than training them on the floor.

Before beginning an elevated glute bridge though, you need to master the engagement on the floor. From there, you can move up to the bench glute bridge.

After that, the options are endless as you can add fun variations to the exercise to strengthen the glutes (learn more about how to grow your glutes).

If you’re looking to grow and strengthen your glutes, there is no better exercise than a bench glute bridge.

Some people refer to it as an elevated hip bridge.

However, as a Certified Strength & Conditioning Specialist, from here on out we’re going to call it what it is: a hip thrust.

This term was coined by Bret Contreras who is, for all purposes, the Guru on Glutes.

Clarification: a glute bridge is done on the floor. A hip thrust is done with the back elevated on a bench.

The glute bridge and hip thrust come with a long list of variations and though all three muscles are involved, the main muscle involved will be the gluteus maximus.

Glute Activation: The How-To

Before learning the hip thrust, you want to make sure you can engage the glutes in the bridge position on the floor.

The fun thing about glutes is that, when activated, they actually change shape! You can both feel and see the contraction.

To activate your glutes: come into the starting position for a glute bridge: lay on the floor with the knees bent and feet hip-width or slightly more apart and close to the bum.

Relax, inhale, and squeeze your glutes as you lift your hips opening up the hip flexors. This is called hip extension. You should feel the engagement.

Place your hands on your buttocks and you should physically feel and see the contraction. The glutes should feel tight. Keep your hands there and release your hips back down towards the floor. The glutes will feel relaxed and squishy.

Try this with glute exercises like the glute bridge, clamshells, and lying abductions to really nail down how to activate your glutes.

How To Perform A Bench Glute Bridge

There are two ways to perform a hip thrust: the hinge method and the scoop method. However, the setup is the same.

Set it up: begin by placing your mid to upper back (right about the bra strap line) on a bench (or table, or couch).

Feet flat on the floor and hips dipped towards the floor. The feet will be slightly outside of your hips. At this bottom position, your knees should be slightly behind the bridge of your feet/your heels. Beginners will normally hook their elbows on the bench. This is fine so long as you don’t press into the bench with them for support.

Hip Hinge Method

In the starting position, begin to push through the heels, squeeze the glutes and lift the hips towards the ceiling.

As you do, the shins should come into a vertical position. Keep the upper back slightly rounded as you look forward and not straight up. Meaning, do not lay your upper back flat on the bench.

At the top of the movement, “lockout” with a big glute squeeze. Reverse the movement leading with the hips breaking and moving back toward the floor.

The Scoop Method

In the starting position, as you start to push through the heels, scoop your hips under (technically called a pelvic tilt but think of it as tucking your tail under your bum) as you lift towards the ceiling.

As you do, the shins should come into a vertical position. Keep the upper back slightly rounded as you look forward and not straight up. Meaning, do not lay your upper back flat on the bench.

At the top of the movement, “lockout” with a big glute squeeze. Reverse the movement by untucking the hips from the pelvic tilt as you start to lower them toward the floor.

DIY Hip Thrust At Home

Don't think you need a hip thrust machine or a workout bench to perform this move.

All you need is an elevated surface (this also means it can be done anywhere).

To do a hip thrust at home, use any of the following:

• Couch
• Table
• Chair (pressed against a wall for security)
• Wooden box or risers if you have them

Depending on the surface, it may be hard on your back. If this is the case, uses a folded yoga mat for some cushioning.

More Wicked Tips To Get You Fit

If you want to learn more about growing the glutes and getting fit at home, check out the blog posts below!

• Glute training 101: everything you need to know
• Glute isolation exercises
• Best Gluteus Maximus exercises
• The benefits of strong glutes
• Glute activation exercises
• The ultimate guide to home workouts
• The best fitness equipment for small spaces
• Progressive Glute Workouts
• Movements all moms should be strong in
• Fitness tips
• Follow along workouts

Glute Bridge Variations

Once you master the basic hip thrust (either method), you can work it into your training programs as is or with any of the variations below!

1. Loaded with dumbbells or as a barbell hip thrust (learn how to get into a barbell hip thrust)
2. With a mini loop above the knees.
3. By adding a three-second pause at the top (learn more about pause reps)
4. Playing around with a wider versus narrow stance
5. Making it a single leg glute bridge

Glute Bridges Vs. Hip Thrust

Glute bridges and hip thrusts both target the glute muscles and are a fantastic way to both strengthen and grow the glutes.

However, they are also slightly different.

Glute bridges are the basic movement for a hip thrust and are extremely low-impact. Before you learn to hip thrust, you should master the bridge.

Hip thrusts take the glutes through a larger range of motion which can be more intense for some. Though they are still a low-impact exercise, many people struggle with form on them because they're not as "locked in" as a bridge.

Both exercises have multiple variations to use (single leg, elevated, paused, etc.). So, it's not that one is better than the other, just different.

For optimal results, use both the glute bridge and hip thrusts in your training program but with different loads, variations, and repetition schemes.

Frequently Asked Questions About The Bench Glute Bridge