Exercise Comparison
Barbell Hip Thrust vs Single Leg Glute 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.
Single Leg Glute Bridge
Lay on the floor with your feet flat and knees bent.
Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
Extend as far as possible, pause and then return to the starting position.
Verdict
Both exercises target the glutes. Barbell Hip Thrust is a intermediate exercise using barbell, while Single Leg Glute Bridge is beginner and uses bodyweight. Choose Single Leg Glute 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. Single Leg Glute Bridge isolates the target muscle for focused development.