5 Effective Variations of a Glute Bridge (Demo Videos) | Exercise.com Learn: Your Fitness Business Resource

5 Effective Variations of a Glute Bridge (Demo Videos)

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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Get the Basics...
  • The glute bridge decreases lower back and hip pain.
  • You may be familiar with this exercise because of Pilates, yoga, or physical therapy.
  • Learn five new ways to perform a glute bridge and strengthen your legs, abs, and butt.

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 muscles such as your gluteus maximus and thighs.

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!

Also, if you are looking for an exercise routine, look no further. Go PRO today for access to certified personal trainers, workout plans, and more.

#1 – Glute Bridge

The glute bridge involves pushing your hips off the floor while maintaining as straight a back as possible. Glute bridgesYou 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!

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#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!

Track all your glute bridge progress and more by Going PRO and gaining access to certified personal trainers, workout plans, goal trackers, and more!

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