In this article, I discuss best glute bridge. The bridge exercise strengthens your glutes (butt) and hamstrings (back of the thigh) and increases core stability. It's easy to add to a warm-up routine or strength-training workout, and it's also a good rehabilitation exercise to improve core and spinal stability.
- Find an open space on the floor and lie on your back, using a mat if you have one. Rest your hands at your sides, bend your knees, and place your feet flat on the floor, beneath your knees.
- Tighten your abdominal and buttock muscles by pushing your low back into the ground.
- Raise your hips to create a straight line from your knees to your shoulders.
- Squeeze your core and pull your belly button back toward your spine.
- Hold for 20 to 30 seconds.
- Lower your hips to return to the starting position.
Benefits of the Glute Bridge
If you’re looking for a move in your strength routine that works your core and glutes, the basic bridge is a great place to start. This exercise also helps strengthen the erector spinae, which run the length of your back from your neck to your tailbone.
A basic bridge stretches the stabilizers of the posterior chain, including your hip abductors, gluteus maximus, and hamstrings. As antagonist stabilizers for the bridge move, the rectus abdominis, obliques, and quadriceps get a workout to maintain stability.
Like many full-body and core-stretching exercises, the therapeutic effects of the glute bridge exercise can be enhanced by using workout sandbags, especially for underused muscles.
As these muscle groups become stronger, your strength and power will generally improve.3 A strong core will also improve your posture and can help reduce lower back pain. As long as you have good form, bridge exercises are generally safe for people with chronic back problems and can even help manage pain.
Variations of the Glute Bridge Exercise
There are a few different ways to do a bridge exercise, depending on your fitness level and exercise goals.
Elevated Feet
If you'd prefer to do the basic bridge with some support under your feet, try the elevated bridge. For this variation, you'll need an inflatable exercise ball.
- Begin in the starting position for the basic bridge with the exercise ball at your feet.
- Place your heels on the top of the ball.
- Raise your pelvis as you would in the basic bridge.
- Keep your core engaged throughout the movement.
Straight Legs
Another version of the glute bridge is the straight-legged bridge. Doing the glute bridge with straight legs is a challenge, but using an exercise ball to support your feet can make it a little easier.
Single-Leg Glute Bridge
If you want to take the basic bridge up a level, try the single-leg bridge with or without an exercise ball. This option better activates your trunk muscles.1
- Begin in the starting position for a basic glute bridge.
- Raise your left leg as you raise your pelvis.
- Hold, then lower your hips to the floor, keeping your leg raised.
- Switch to the right side.
Single-Leg Bridge Exercise With Lowered Leg
This bridge exercise adds even more intensity to the single-leg glute bridge by incorporating leg movement while the pelvis is raised.
- Begin in the starting position for a basic bridge.
- Raise your left leg as you raise your pelvis.
- Lower the left leg until it's almost touching the floor while keeping your pelvis raised.
- Lift your leg back up and hold before lowering your hips to the floor.
- Switch to the right side.
Glute Bridge March
If you're bored with the basic move and have mastered the single-leg glute bridge exercise, try the bridge march.
- Begin in the starting position for a basic bridge.
- As you raise your pelvis, lift your left leg, bringing your knee close to your core.
- Lower your left leg back down, then raise your right leg, bringing your knee to your abs.
Safety and Precautions
If you have any health issues or injuries or are recovering from an illness or surgery, you may need to avoid exercises that work your core, knees, lower back, or glutes until you are well. It is best to avoid bridge exercises if you:
Consult your doctor before starting a workout or adding moves like the glute bridge to your current strength training routine. Stop if you feel any pain in your lower abdomen or buttocks. While you may feel a burning sensation when starting a new exercise, doing the glute bridge exercise is never harmful.
If you are new to exercise, start with 10 repetitions. As you get stronger, aim to work up to three sets of 25 repetitions. When moving on to more difficult exercises, two sets of 15 repetitions can help you work harder without damaging your muscles.
Glute Bridge Exercise FAQ
1. What is a glute bridge?
The glute bridge is a bodyweight exercise that primarily targets the gluteal muscles, hamstrings, and core. It involves lying on your back, bending your knees, and lifting your hips off the ground.
2. What muscles do glute bridges work?
- The main muscles worked are:
- Gluteus maximus, medius, and minimus (glutes)
- Hamstrings
- Core muscles (including the abdominals and lower back)
- Hip flexors (to a lesser extent)
3. How do I perform a basic glute bridge?
- Lie flat on your back on a mat.
- Bend your knees so your feet are flat on the floor, hip-width apart.
- Place your arms by your sides with palms facing down.
- Engage your core and squeeze your glutes.
- Lift your hips towards the ceiling until your body forms a straight line from shoulders to knees.
- Lower your hips back down without fully resting on the floor. Repeat.
4. What are the benefits of glute bridges?
- Strengthens the glutes and hamstrings.
- Improves hip mobility and stability.
- Enhances posture by counteracting the effects of prolonged sitting.
- Supports core strength and spinal stability.
- Can help alleviate lower back pain.
5. Are glute bridges good for beginners?
Yes, glute bridges are an excellent beginner-friendly exercise. They are easy to modify and require no equipment.
6. Can glute bridges help tone the glutes?
Yes, when performed consistently and with proper form, glute bridges can tone and strengthen the glutes. Adding resistance (e.g., weights or resistance bands) can further enhance muscle building.
7. How can I make glute bridges more challenging?
- Use a resistance band around your thighs.
- Add a weight (e.g., a dumbbell or barbell) on your hips.
- Perform single-leg glute bridges.
- Hold the bridge position for a few seconds at the top.
- Perform glute bridge marches (lifting one foot off the ground at a time).
8. How many sets and reps should I do?
Start with 2-3 sets of 10-15 reps. Adjust based on your fitness level and goals. For strength-building, you can increase the resistance and reduce the reps.
9. Can glute bridges help reduce lower back pain?
Yes, glute bridges can help strengthen the muscles that support the lower back, potentially reducing pain. However, it’s important to maintain proper form and avoid overarching the lower back.
10. Are glute bridges the same as hip thrusts?
No, glute bridges and hip thrusts are similar but different exercises. Glute bridges are performed on the floor, while hip thrusts are done with your upper back supported on a bench, allowing for a greater range of motion.
Introduction to Glute Bridge Exercise
The glute bridge is a simple yet effective bodyweight exercise that focuses on strengthening the glutes, hamstrings, and core muscles. Whether you are a fitness beginner or a seasoned athlete, this versatile exercise can be easily incorporated into your workout routine.
Glute bridges are particularly beneficial for improving posture, enhancing hip stability, and counteracting the negative effects of prolonged sitting, such as tight hip flexors and weak glutes. With no equipment needed for the basic version, they are an accessible and efficient way to target lower body and core strength.
From building strength and toning muscles to relieving lower back pain and improving mobility, the glute bridge offers a wide range of benefits. It’s an essential exercise for anyone looking to improve functional fitness and enhance overall athletic performance.