Glute Bridge Guide: How to Do Glute Bridges in 5 Steps

A glute bridge is a physical exercise that helps to strengthen the gluteus muscles (located in your buttocks) and hamstrings. Glute bridges are done by laying on your back with both feet planted on the ground and lifting your pelvis. It can help to increase hip flexibility and lower back health. Glute bridges are an effective exercise to include in your workout routine if you spend long hours sitting in a chair, which can limit your hip flexor mobility. They’re also a popular warm-up exercise that prepares for hip flexibility.

Though it is a simple and quick exercise, glute bridges can have a number of positive impacts on your body and health. Here are a few potential benefits of doing glute bridge exercises.

1. 1. They can increase the strength of your glutes. You have three different types of gluteal muscle groups located in your buttocks areas: the gluteus maximus, the gluteus medius, and the gluteus minimus. Gluteus maximus is the largest of the muscles, and minimus is the smallest. Glute bridges are excellent for working all three of your glute muscles simultaneously.
2. 2. They target your hamstrings. Glute bridges also target your hamstrings. The longer you hold yourself in your glute bridge, the more your hamstrings will have to activate to support you.
3. 3. They can stabilize your core. Glute bridges require you to activate your core muscles as you lift your own body weight slowly. Working your core can help improve posture and body strength. It is also good for your low back.
4. 4. They don’t require any equipment. You don’t need any heavy, bulky gym equipment to do glute bridges. All you need is a surface to lay down on, and perhaps something to cushion your body.

Doing a few reps of glute bridges several times a week (depending on your fitness level) can potentially improve your stability, strength, and lower back health. Follow this step-by-step guide to learn how to do a glute bridge.

1. 1. Lie on the floor with your knees bent. Start by lying on your back with your knees bent towards the ceiling and your feet on the floor hip-width apart. Rest your arms by your sides with your palms down. Consider laying down a yoga mat to make yourself more comfortable.
2. 2. Lift your pelvis. Lift your pelvis off the floor by pressing into the soles of your feet until your lower body is in line with your knees. Squeeze your glute muscles and keep your stomach flat to avoid overextending your spine.
3. 3. Hold the position. Hold the position for a few breaths, remembering to keep drawing your belly button down to keep your core activated, then slowly lower back to the starting position.
4. 4. Complete your reps. Repeat these steps for a few reps, then rest and do an additional set.
5. 5. Modify for a challenge. For an additional challenge, you can also try a single-leg glute bridge variation. Start by lying on your back with one leg extended to the ceiling and the other planted on the floor with your knee bent. Then, perform the glute bridge action by pressing into the foot on the floor and reaching the other leg to the ceiling. This will target one side of your glutes at a time with more weight.

A hip thrust is a similar exercise to a glute bridge, but using a barbell to add extra weight. Also, a hip thrust requires the support of a workout bench while you can simply perform a glute bridge lying on the ground.

To perform a hip thrust, find a workout bench to support your upper back. Sit beside the bench with your knees bent and feet on the ground, your shoulders against the edge of the bench, and a weighted barbell across your hips. Then perform the same glute bridge action, lifting the barbell with your pelvis and laying your upper body across the bench in a straight line.

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