Often incorporated in Pilates, yoga, and physical therapy, the glute bridge is a popular bodyweight exercise that decreases lower back and hip pain while strengthening your legs, abs, and butt.
If these benefits sound appealing to you, scroll down for more about the basic glute bridge and its variations.
You’ll learn them in no time. Just grab a couple portable pieces of equipment as mentioned below, and (gently) hit the floor!
#1 – Glute Bridge
The glute bridge involves pushing your hips off the floor while maintaining as straight a back as possible. You can perform it at different paces, by slowly rolling your back upward . . . or popping up more quickly. Either way you go about it, this exercise will make you stronger.
The following two videos demonstrate the basic bridge — both slower and faster — and then a slight variation using a ball or a band to keep your thighs closer together.
#2 – Weighted Glute Bridge
The weighted glute bridge just means performing a bridge with a weight plate on your hips. Adding this extra weight activates more muscle groups. You’ll get sturdier abs, hip flexors, hamstrings, lower back muscles, and glutes (obviously).
#3 – Single-Leg Glute Bridge
To do the single-leg glute bridge, lift one leg while bridging. You can either stretch out this leg with your toes toward the ceiling or hold it in place while bending at the knee. Don’t forget to switch legs!
#4 – Glute Bridge With Reach
The glute bridge with reach brings in your middle back and lats. Keep your pelvis up while reaching one arm across the opposite side. Then reach across the other side, still without lowering. You can do it!
#5 – Glute Bridge Pulse
The glute bridge pulse is different from the basic bridge in that you raise and lower your pelvis at a rapid, pulsating speed without ever touching your butt to the floor. This motion highly activates the abs and glutes, along with the quads, lower back, and hamstrings. You’ll really feel this one, but let the burn fuel you . . . not stop you!