Exercise Comparison
Barbell Hip Thrust vs Step-up with Knee Raise
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Hip Thrust
Only in Step-up with Knee Raise
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.
Step-up with Knee Raise
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
Verdict
Both exercises target the glutes. Barbell Hip Thrust is a intermediate exercise using barbell, while Step-up with Knee Raise is beginner and uses bodyweight. Choose Step-up with Knee Raise if you're looking for a more accessible option, or Barbell Hip Thrust for a greater challenge.