Exercise Comparison
Barbell Hip Thrust vs Butt Lift (Bridge)
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Hip Thrust
Instructions
Barbell Hip Thrust
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Butt Lift (Bridge)
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
Slowly go back to the starting position as you breathe in.
Verdict
Both exercises target the glutes. Barbell Hip Thrust is a intermediate exercise using barbell, while Butt Lift (Bridge) is beginner and uses bodyweight. Choose Butt Lift (Bridge) if you're looking for a more accessible option, or Barbell Hip Thrust for a greater challenge. Barbell Hip Thrust is a compound movement working multiple joints, making it better for overall strength. Butt Lift (Bridge) isolates the target muscle for focused development.