It’s a home workout go-to, and a great way to target your glutes without squat racks and barbells. If you’re an IG Live/IRL fitness class frequenter, we’re willing to bet you’ve done more than your fair share of glute bridges – but are you doing them right?
Here's why they're awesome – and how to master them.
The benefits of glute bridges
Sure, when it comes to building stronger glutes, glute bridges won't do the job alone (squats and deadlifts are a great shout if that's a goal) – but as they can seriously fire up your gluteus maximus, the largest of your gluteal muscles, they're certainly a good place to start.
In fact, the move strengthens much of your posterior chain (the muscles in the back of your body), says Aimee Long, a personal trainer and Pilates, barre and strength and conditioning coach.
'The exercise also helps with improved full body function, including the alignment and mechanics of the spine, pelvis, femurs, knees, ankles and feet.'
‘Performing slow, controlled repetitions you do this way will allow you to target your core more, as well,’ she adds.
If you're performing a lower-body workout, bridges are also a great glute activation exercise. That's PT-speak for warming up sleepy glutes (if you're sitting most of the day, yours probably are, sadly). A simple 15 reps is the perfect pre-workout wake-up call.
What muscles do glute bridges work?
To recap, the main muscles targeted here are your:
- gluteus maximus (the largest muscle in your butt)
- quads (front of your thighs)
- hamstrings back of your thighs
- hip flexors
- core
How to do glute bridges
- Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart.
- On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.
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nike Nike Resistance Band – Medium
Glute bridge form mistakes to watch out for
1. Your knees are dropping in or out
A sign your glutes and core aren’t fully engaged. Focus on squeezing your bum and pulling your belly button into your spine before lifting your hips.
2. You’re straining your neck
Ouch. Make sure your neck stays in a neutral position at all times. If you’re struggling, try placing a rolled-up towel or cushion under your head.
3. You’re arching your lower back
At the top of the move, your body should be in a straight line from the knees to the shoulders. No twerking.
Avoid this move if: You have a lower back injury or you’re in the later months of pregnancy, Long says.
How to make glute bridges harder
If this is your first glute bridge rodeo, Long suggests starting out with a regular glute bridge. ‘Get used to the move so your form progressively gets better, and then move onto a variation for a challenge.’ Once the regular glute bridge is old hat for you, add resistance. Here are some options:
1. Add a resistance band
‘My favourite addition for this move would be to add a mini-band over the legs,’ Long says. ‘Position the band around your legs, 2-3 inches above the knees. When you thrust your glutes off the ground, you push out with your legs out into the band – you’ll feel that added burn.’
2. Add weight
Adding a weight into the mix is a surefire way to level up your glute burn. Be sure to do so carefully mind. Place a dumbbell or barbell directly over your hips (not your stomach) and hold on to it as you lift and lower.
3. Add height
Taking it to the next level, literally. Raising your feet slightly higher than your bum for an elevated glute bridge. 'Lifting up your feet will help you get a deeper connection into the glutes and hamstrings,’ Long says.
4. Slow it down
Trust us, you’ll feel this. Lift your hips for 4 counts, pause for 1 count at the top, and lower back down for 4.
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Kirsti is a health and fitness journalist, a personal trainer and tech junkie. She’s a South African journalist who followed her passion for health and fitness all the way to the UK, where she now spends her days sweating it up and perfecting her form in gyms all over London.
