How To Do Glute Bridge

Chris Freytag demonstrating a Glute Bridge

The Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings. This lower body workout isolates and strengthens the glutes, hamstrings, the core stability muscles, the hip muscles, the lower back muscles, and strengthens the stabilization of the spinal cord. If you learn how to do glute bridge, this move will give your glutes more definition, which in turn leaves you with a much more toned and firm backside.

While the Glute Bridge does highly target the lower body, it also offers immense core strengthening. The Glute Bridge works all of your core muscles. This exercise works on flattening your tummy, helps tone the muscles that give definition to your six pack, and gives you a more defined waistline by working the oblique’s.

The glute bridge will also help you excel at other exercises. The strengthening of the glutes fuels more power, which enhances exercising on all other platforms. Whether running, squatting, or lunging you will see improvement in your reps.

In addition to helping your performance on a more active platform, this is an excellent exercise for those who spend ample hours at an office sitting at a desk. The Glute Bridge strengthens the erector spinae, which gives better posture and is particularly important for those who sit for long periods of time. This lower body exercise is an effective way to prevent future injuries by strengthening the muscles in the knees and ankles, which will better protect your body in situations where you may be more prone to injury.

This is a great move because it allows for multiple variations to be included in your day-to-day workout. While this exercise does not need any equipment, you can always add in dumbbells to amp up the magnitude of the upper and lower body challenge. Look below to learn how to do a glute bridge!

1) Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees.

2) Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight and return to mat with control. Repeat for desired number of reps.

Targets: glutes, hamstrings

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