The glute bridge is a simple, equipment-free way to activate and build the glutes — a great starting point that scales up to the loaded hip thrust.
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Get FormTwin — free on the App StoreThe glute bridge targets the glutes with help from the hamstrings, and the core braces to keep the position. It's an easy, joint-friendly way to build and 'switch on' the glutes.
They're the same movement — the hip thrust is a glute bridge with your upper back on a bench, which adds range of motion and lets you load a barbell. Bridges are the bodyweight starting point.
Bodyweight bridges are great for beginners and activation, but to keep building you'll need to add load — progress to single-leg bridges and then weighted hip thrusts.
This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.