Glute Bridge

The glute bridge is an excellent exercise for isolating and strengthening the gluteus, hamstrings, and surrounding muscles. These muscles are essential for everyday tasks such as lifting objects off the floor, climbing stairs, and walking. The exercise stabilizes the hips and core, helping reduce lower back pain and injuries.

The glute bridge is extremely versatile. It uses only body weight and can be performed anywhere. It is a great addition to a functional lower body strength routine or as a finisher for a leg day workout. 

The glute bridge is a highly beneficial exercise for developing and toning the glutes and hamstrings. It also improves hip mobility and helps stabilize the core, making it a valuable addition to your routine.

How To Do

  1. Begin by lying on a mat with knees bent and feet flat, hip-width apart. Your arms should be resting by your side.
  2. Make sure your knees are aligned with your hips. Inhale and engage your core to flatten your lower back against the ground and stabilize your hips.
  3. Exhale as you lift your hips off the ground by pushing through your heels. Concentrate on squeezing your glutes. Continue until your body is straight from your shoulders to your knees. 
  4. Hold at the top for a count, squeezing your glutes for maximum engagement.
  5. Inhale as you slowly lower your hips back to the starting position, maintaining control throughout the movement.

Tips From Expert

  • Use a mat or padded area to improve comfort throughout the exercise. 
  • Keep your head and upper back against the floor throughout the movement to ensure targeted muscle engagement.
  • Bring your hips up until they are in a straight line with your body.
  • Inhale and engage your core before lifting your hips. Exhale as you bring them down again.
  • Keep your hands by your sides throughout the movement to ensure balance and stability.
  • Ensure you keep your feet flat on the floor with your knees at 90 degrees. Make sure you push through your heels to lift your hips off the ground.
  • Concentrate on squeezing the glutes throughout the exercise to maximize results through targeted engagement.

Optimal Sets and Reps

The following table provides suggested sets and reps for optimizing the glute bridge.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Glute Bridge

How to Put in Your Workout Split

The glute bridge can be programmed into a workout split in multiple ways, depending on your fitness level and training goal. It is a versatile exercise with a wide range of benefits. Below are some variations to combine them into your routine:

  1. Lower Body Workout — Glute bridges are great for building strength in the glutes, hamstrings, and core. They can be added to a leg day routine with either dumbbells or body weight. Program them along with hamstring curls, squats, and lunges for a targeted lower-body workout.
  2. Warm-Up Activation — Glute bridges are an effective warm-up exercise before a leg day or full-body workout. They help prep and activate the glutes before heavier or compound lifts. Perform 2–3 sets of 10 reps to help engage the muscles and encourage the mind-muscle connection.
  3. Cool-Down or Finisher — Glute bridges are effective cool-down exercises to end a workout with glute activation. They are beneficial as a finisher to a lower-body or full-body session. Use light resistance or body weight only, and squeeze the glutes for engagement.

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Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gluteus

The gluteus muscles consist of three muscles located in the buttocks region: the gluteus maximus, gluteus medius and gluteus minimus. They are crucial for many daily movements involving the hips and thighs, like walking, lifting heavy objects, and climbing upstairs. They also actively support hip rotation and stabilization.

The glute bridge primarily activates the gluteus maximus during both the lifting and lowering phases of the movement. It concentrically contracts to lift the pelvis, holds at the peak, and eccentrically lengthens to control the descent.

Studies on EMG data show the glutes can reach 50%–80% of maximum voluntary contraction during the glute bridge. This demonstrates the effectiveness of this exercise in targeting and developing the gluteus maximus. 

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Squat

Donkey Kick

Cobra Stretch

Lying Glute Stretch

Bodyweight Single-leg Deadlift

Bridge Kick

Glute Bridge March

Plank & Rear Kick

Single-Leg Glute Bridge

Curtsy Lunge with Towel

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Squat

Front Squat

Hip Thrust Machine

Barbell Sumo Deadlift

Dumbbell Deadlift

Smith Machine Squat

Dumbbell Sumo Squat

Trap Bar Deadlift

Who Should Do?

Athletes Involved In Running Sports

Athletes involved in sports such as running, track, and soccer require strong glutes and hamstrings to power them forward. They must also focus on core strength and hip mobility to prevent injury while increasing power and speed.

Glute bridges are highly beneficial for these athletes because they encourage glute activation during movements like running, kicking, and jumping. They also engage the core and hip muscles to help reduce lower back strain, leading to injury.

As an athlete, incorporating glute bridges into your warmup or cooldown routine is a great option. They will increase glute activation during your sport and improve core stability and hip mobility to prevent injury.

General Fitness Enthusiasts

General fitness enthusiasts often focus on improving their functional strength while working towards a more aesthetically pleasing physique. The glutes and surrounding muscles are essential for performing everyday movements like standing, walking, and climbing stairs. They are also a central component for a defined and sculpted lower body, which interests many fitness enthusiasts. 

Glute bridges are excellent for strengthening the glutes, hamstrings, and hip muscles. They also help develop and build these areas for a more toned lower body.

As a general fitness enthusiast, program glute bridges into a functional lower-body or full-body workout. This will help build glute strength and improve overall functional performance. 

Who Should Not Do?

Individuals With Lower Back Pain

Individuals with lower back injuries may have difficulty engaging the back muscles and are prone to pain in that area. The glute bridge requires support from the muscles surrounding the vertebral column to lift and lower the hips. This could exacerbate existing injuries, causing pain or delaying recovery. 

Individuals with existing lower back injuries could risk making their condition worse or delaying recovery. Refrain from the glute bridge if you have lower back pain before consulting with a physical therapist.

Individuals With Chronic Hip Conditions

Those with chronic hip issues should avoid exercises that load or require support from the hip muscles and joints. There may be muscle imbalances or chronic joint conditions that can lead to increased injury or pain when stressed.

The glute bridge requires support from the hip muscles and joints, which could exacerbate chronic hip conditions. Consult with a physical therapist before performing this exercise if you have an existing or previous hip condition.

Benefits Of The Glute Bridge

Reduces Back Pain

The glute bridge is very effective at strengthening the core and lower back. A strong core provides better support to the vertebral column (spine) and reduces the risk of back pain. It also helps take some of the load off the lower back, reducing straining.

By incorporating the glute bridge into your routine, you will strengthen and stabilize the core. This exercise also helps improve hip mobility increasing overall pelvic stability and strength. This helps reduce lower back strain, which can lead to pain and discomfort. 

If you experience back pain or discomfort, stop exercising immediately. Consult with a fitness professional before starting again to prevent further damage.

Tones Muscle

Glute bridges specifically target the gluteus muscles, prime components of toned and sculpted buttocks. The exercise also engages the hips and hamstrings, further contributing to toning this muscle group. 

Programming the glute bridge into a lower body routine is a great way to define and sculpt your gluteus and surrounding muscles. This will result in a more overall balanced and defined physique. 

Builds Strength

The glute bridge is very effective as a strength-building exercise. It primarily targets the gluteus maximus, with secondary activation from the hamstrings, core, and hips. It promotes muscle strengthening and activation to maintain controlled movements when lifting and lowering the hips off the floor.

The glute bridge utilizes muscle isolation and targeted intensity to build strength. Focusing on squeezing the glutes throughout the movement will reduce the need for secondary muscle support. This increases the focus on the gluteus maximus as the prime mover in this exercise.

By incorporating this exercise into your routine, you can effectively build strength and develop your lower body. This makes it a valuable addition to a lower-body or full-body workout for increased muscle control, stability, and strength.

Frequently Asked Questions

What does a glute bridge work?

The glute bridge primarily targets the gluteus maximus with secondary activation from the hamstrings, hips, lower back, and core. It is an excellent exercise for strengthening the lower body and improving hip mobility and core stability.

How long should you hold a glute bridge?

The time to hold a glute bridge varies depending on fitness level, but generally, 20–30 seconds is a guideline. Beginners should start lighter initially with 5–10 seconds and gradually increase as you gain strength.

How many glute bridges a day?

The number of glute bridges you perform daily depends on your fitness routine. A baseline recommendation is 2–3 sets of 10–12 reps 2–3 times per week. To prevent injury, ensure you maintain at least 48 hours of recovery between sessions.

What are the disadvantages of glute bridges?

While glute bridges are highly beneficial, their main disadvantages include the risk of improper form and lower back discomfort. It is important to ensure you perform the proper technique to avoid muscle imbalances that can lead to injury.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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