Glute focused exercises have become increasingly popular over the years as we’ve come to understand the importance of posterior chain strength in sports such as running, weightlifting and even day-to-day life. As a result, more videos are popping up online of glute focused exercise tutorials.

However, there is some confusion between hip thrusts and glute bridges, they are described synonymously, however, they are two separate movements. Although the exercises have a whole host of similarities, there are some differences that are crucial to know, especially if you have a specific training goal in mind.

How to Perform a Hip Thrust

• Start by resting your mid to upper back on a Hip Thrust Bench. Walk your feet out until your shins are vertical and lift your hips so they are parallel to the floor.

• As you inhale, drop your hips down towards the floor, then on the exhale lift your hips and squeeze your glutes. Your hips and knees should be inline with each other.

• If you are using a barbell, rest it on your hip crease using a Hip Thrust Pad for comfort and complete the movement.

Hip thrusts are a compound movement that recruit many of the lower body muscles. Hip thrusts are a great strength exercise, and they also work on your hip stability and mobility.

How to Perform a Kas Glute Bridge

• Begin in the same position as your hip thrust with your mid/upper back resting on the hip thrust bench. Your hips should start raised inline with your knees so that your legs are at a 90 degree angle.

• As you inhale, drop your hips down a few inches so that the movement only comes from your hips. On the exhale, lift your hips back to the start position whilst simultaneously squeezing your glute muscles.

With the Kas glute bridge, you’re resting your back on a pad or bench, this is different to a traditional glute bridge that takes place lying on the floor. Using a hip thrust bench makes it easier to load the exercise with a Barbell and increase the intensity of the movement.

What is the Difference Between a Hip Thrust and a Kas Glute Bridge?

Both exercises follow a hinge movement pattern that focus on strengthening the posterior chain, however they do have their differences. The larger range of motion in a hip thrust requires activation from the glutes, hamstrings, and quadriceps muscles, making it a compound movement. On the other hand, the smaller range of motion with a kas glute bridge means only the glute muscles are activated, making it ideal if you’re looking for a glute focused exercise.

Which exercise you use depends on your training goal, however both can be included in your training schedule to increase your lower body strength and hip stability. This is important for a range of different sports, and to maintain overall health and longevity in your training.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Exercise Type > Strength