Glute Bridge: How to Do it, Benefits and Variations

When you do an exercise, the very first thought that comes into mind is that, “Am I doing it correctly?” And there are good reasons for this particular thought. Even the slightest tweaks can make a massive difference in targeting your desired part of the body. If you are looking for the right way to do glute bridges, then you have stumbled upon the right article. In this article, we are going to tell you what is gluten bridges, along with its variations and benefits. So without further due, let’s get started.

What is Glute Bridges?

Glute Bridges are undoubtedly one of the best exercises to strengthen up back. This exercise is designed specifically to target the glutes and hamstrings and can be best done after doing Piriformis release exercises. It is a very effective lower body workout that aims at strengthening your glutes, hamstring, your core muscles, and hip muscles, lower back muscles which eventually leave you with a very stabilized and strengthened spinal cord. Doing glute bridges will not only give you more core strength, but you will also end up with a very toned and firm back.

Gluten bridges will help in improving your performance in everyday routine and is an excellent exercise for the people who work for hours sitting on a chair. This exercise is best known to target erector spinae, which is very important for good posture while sitting. This means, gluten bridges will enable you to sit for hours more easily and in the meanwhile, it will make sure that your back is in good shape. It is one of the best exercises which helps in preventing injuries by making your knees and ankles more strong. As a result, your stiff ankles and knees will protect your body in injury-prone situations in a much better way.

How to perform Glute Bridges?

By now you must know what glute bridges are. Now, let us take a look at how to perform this exercise.

1. Lie on the floor with your face up, bent knees hip-distance apart and your feet flat on a mat placed under your body. Keep both your arms at your sides with palms down.

2. Lift your hips off the mat by engaging the core and squeezing your glutes until your hips, knees, and shoulder are all inclined in a straight line. Keep your glutes squeezed.

3. Hold this position for a few seconds before you go back down to the initial position. Make sure you are not getting any assistance from your heels. All the power has to come from hips only. Repeat this for the desired number of times

Glute Bridges Variations

  • Single-leg Glute Bridge

In this variation, you need to lie on the back and bend your knees just the way you would do in the simple glute bridge. Now raise your one leg till it is stretched straight. Now squeeze glutes and use your hips to lift you until your hips, the stretched leg and shoulders are all inclined.

  • Medicine Ball Glute Bridge

We would suggest to perform them on a gym mat. Place your feet on the medicine ball and elevate your hit by working on the core and squeezing the glutes. Stay elevated for a couple of seconds and slowly come back down to the initial position without letting your hips touch the ground because it will get the tension away from the targeted muscles.

  • Weighted Bridges

Weighted bridges are a much better way to target and strengthen your glutes. Once you are comfortable in doing the regular glute bridges, you can always add weight to the exercise. This could be done by placing a dumble on your lap and then continue to do the regular glute bridge but this time, holding the dumble placed on your lap.

  • Banded Glute Bridge

Take a yoga band and place in such a way that it is wrapped around your abdomen and both of your hands are holding each end of the band on the ground. Now perform the bridge as you would in the regular glute bridge, but this time a band will be providing you friction, and your hips will have to work a bit more to lift.

Glute Bridges: Benefits

  • Improves Posture

When you work on your lower back muscles and glutes, you will automatically end up with a better posture. The reason is that these muscles are meant to hold your body straight, and when you target these muscles, they will become strong, and you will be able to keep an upright posture.

  • Strengthens Your Core

Your ability to achieve a stronger core depends on how stable your spine is. You may do all the exercises in the world like crunches, sit up etc. but if you do not have a stable spine, you will not have a stronger core. Glute Bridges also help in losing belly fat and achieve those six pack abs which everyone wants.

  • Helps With Lower-Back Pain

In addition to glutes, bridges works the hamstrings and the lower back. So, in case you are having lower-back pain, try doing glute bridges. The best thing about glute bridges is that it does not put any pressure on the lower back and is a great alternative for people who are unable to do squats due to back, hip or knee pain.

  • Helps You in Sprinting Faster and Jumping Higher

Since glute bridges strengthen hips muscles and leg muscles, they are really helpful in enabling you to sprint faster and jump higher. Power and speed always come from the glutes. So, if you want to run faster you need to give glute bridges a try.


If you had any questions about what is glute bridges then we hope that your question is answered. It is undoubtedly one of the best exercises that you can do anytime and anywhere.

Your spine plays a vital role in your movement, and glute bridges are the best way to strengthen it. It works on the core and provides necessary stretching that your body needs. If you are all stressed out by sitting on a chair all day, then this exercise will help you release all the tension that built during your work.

You can also visit our site to read more similar health articles.

Thank you.


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Written by Brendon Oren

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