What is the primary difference between a hip bridge and a hip thrust?

The primary difference between a hip bridge and a hip thrust lies in the position of the trunk and the elevation of the body. In the hip bridge, the performer lies on their back with their shoulder blades on the ground and their feet flat, lifting the hips upward toward the ceiling, thus engaging the glutes and hamstrings. This movement is performed with the back on the floor, which provides a stable base but limits the range of motion compared to other variations.

In contrast, a hip thrust is typically executed with the upper back elevated on a bench or a similar surface, while the feet remain planted on the ground closer to the body. This elevated position allows for a greater range of motion, allowing for a deeper and more intense contraction of the glutes during the exercise. The hip thrust generally enables fulcrum-driven leverage that can result in increased activation of the gluteal muscles.

This essential distinction highlights the functional differences between the two exercises, particularly in how they target the glutes while varying the body's positioning and engagement strategy.