Glute Bridge

A Quick Guide to Glute Bridges

also known as

  • Bridge
  • Hip bridge
  • Hip raise
  • Supine bridge
  • Bilateral Bridge

purpose and benefits

The glute bridge exercise primarily targets the gluteus maximus, the largest muscle in the buttocks. By performing this exercise, you can strengthen and tone your glutes, improve hip stability, and enhance overall lower body strength. Additionally, the glute bridge can help alleviate lower back pain and improve posture. It is particularly beneficial for individuals looking to strengthen their glutes, improve hip stability, or alleviate lower back pain. Consider incorporating the glute bridge after a proper warm-up and before compound exercises such as squats or deadlifts.

primary muscles used

  • Gluteus maximus

secondary muscles used

  • Hamstrings
  • Quadriceps
  • Erector spinae (lower back muscles)

How to do glute bridges

Step-by-Step Instructions for the Glute Bridge Exercise:

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place your arms relaxed by your sides.
  3. Engage your core, tuck your tailbone to maintain a neutral spine, and squeeze your glutes.
  4. Press through your heels (not your toes) and lift your hips off the ground, keeping your tailbone tucked using your glutes, until your body forms a straight line from your knees to your shoulders.
  5. Hold the top position for a brief moment, focusing on squeezing your glutes.
  6. Lower your hips back down to the starting position in a controlled manner.
  7. Repeat for the desired number of repetitions.

loading options

  • Bodyweight
  • Resistance bands
  • Stability ball
  • Dumbbells
  • Barbell
Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.