Definition
The glute bridge is a lower body exercise that targets the glutes, hamstrings and hip extensor muscles by extending the hips against resistance.
Explanation
- To perform a glute bridge: Lie on back with knees bent, arms at sides. Push through heels to raise hips up into a straight line, squeezing glutes. Hold briefly then lower back down.
- Adding weight like a barbell across hips increases resistance and activation in the glutes and posterior chain.
- Bridges build strength and size in the glutes, improve hip mobility, and help correct muscle imbalances that cause back pain.
- Keep core braced, and avoid overarching lower back. Use controlled form without pushing through toes.
Examples
- Bodyweight glute bridges
- Barbell hip thrusts
- Single leg glute bridges
Related Terms
- Hip extension, hip thrust, posterior chain, gluteus maximus
Common Questions
- How many glute bridges should I do? 2-4 sets of 10-20 bridges 2-3x per week works well.
- What muscles do glute bridges work? Primarily the glutes, hamstrings and lower back.
Do Not Confuse With
- Hip abduction – Working glutes from the side vs. extending hips.
- Squats – Similar glute workout but also hits quads.
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