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hi guys my name's chris broomhead today
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i'm going to take you through a video
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talking about the differences between
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hip thrusts and glute bridges
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okay guys so first up we've got a hip
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thrust so we're going to get into
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position and talk you through how we set
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it up so sit down rolling the bar in
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pulling it right into your hips so if we
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just try and get the bar up so you're
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going to see a screeching position
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okay we're there so up keeping the chin
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tucked in really driving the hips high
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control it back down to the bottom not
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quite touching the ground
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and then back up to the top squeezing it
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if we don't keep that chin tucked
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you'll see if you drop your head back
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and then let your hips drop
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you can see it moving into her back then
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start to feel pain into your lower back
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so keep the chin tucked and keep your
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going through here so it stays nice and
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the last thing we want to do is just
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shift the focus away from your glutes
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and into your back it can really hurt
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your back so going back down there
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just rest for a second for me
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if let's move the feet further away
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you'd find yourself struggling to get
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into position and you'd shift away from
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the glutes and more into the hamstrings
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so we want the feet a close enough
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that your sort of 90 degree angle as you
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come down and back up so if we try it
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driving up to the top
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it's quite hard to get up because the
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feet are a little bit too far away and
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she's almost sliding her feet away so we
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want to pull the feet back in nice and
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close let's go one more final rep to
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demonstrate chin tucked in feet in
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position driving up to the top and
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really squeeze those glutes controlling
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it back down to the ground
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okay guys so onto the glute bridge this
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is performed on the floor as opposed to
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the bench and worked a similar position
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but a slightly different angle and
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you'll see we often wouldn't use a bar
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on this just because it's just awkward
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to be in the position you don't get as
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much range of motion through your hips
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because it floors in a way and you'll
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often start to slide backwards so if
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we're going to use anything i'd advise
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something like a kettlebells we've got
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here but we're going to start off just
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showing the position and then we'll
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demonstrate the kettlebell so first of
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so from there either hands inside or
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sometimes hands behind because you might
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find you slide backwards on the floor as
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you start to reps and then simply just
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thrusting your hips up squeeze at the
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pause there again if your feet are
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further away feel the slight more on
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your hamstrings bringing them in close
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you'll feel them more in your glutes if
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and then drive up again
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that's it slowly back down
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and then one more if you put your feet
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if we go there you see there's a lot
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less movement in the hip but then it's
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bringing hamstrings in more so you could
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vary between these if you wanted to as
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well to try and work the whole back of
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so if you're now at the kettlebell
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for a little bit of resistance you can
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get it right in the center of your hips
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and then just driving up to the top
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and just keep going for reps
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sits nice and controlled and we can see
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the glutes are contracting at the top
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and then just pause for me
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so if we were to add a band obviously
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it's going to try and pull your knees in
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this way so as you push them out to the
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side it's going to engage your glutes
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even more because you're going to push
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up and push out at the same time
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just bring that back down
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so adding a band can be another
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advantage when you're essentially at
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home or in a gym where you're not using
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the bar or maybe if you're beginning and
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you're just trying to get those glutes
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working you can try this movement it's a
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little bit easier to master before going
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on to a hip thrust with a bench at a bar
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so guys that's the glute bridge and the
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difference between the two as i say both
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are focusing on the glutes
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but one i would say is more for a
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beginner just starting out and the other
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is more for an advanced person trying to
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progress the weight and really load it
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up and get those glutes built up nice
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and big so guys if you found this video
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useful and you want more training tips
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then go over to the my protein youtube
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channel and check out the rest of our
