How To Do Glute Bridge Exercise Properly For Beginners

• Roll a comfortable mat on the floor and lie down on your back.
• The legs should be initially extended while the back will be straight. The neck should also be aligned with the flat back.
• Place the arms by your sides. The palms should be facing down.
• Bend the knees and point them towards the ceiling. Bring them closer to the hips. The feet must be firmly touching the ground.
• Engage the core muscles, and start lifting the hips off the ground. Press through the heels to support the lift.
• Raise the hips slowly till they form a straight line with the knees, back, and shoulders. Do not shift the feet or arms during this process. The head should also be placed in a stationary position.
• At top of the movement, squeeze the glutes to get an even deeper stretching. You could also pull the belly button towards the spine to further engage the core.
• Hold the glute bridge pose for 30 seconds to a minute. The longer we hold the bridge, the better our lower body fitness.
• Slowly lower the hips to the ground. Performing this part slowly also aids to engage the glute and ab muscles.
• Continue doing this exercise for desired number of reps.

This bodyweight workout is easy to learn, does not need any fancy equipment, and works for all age group. We can simply practice them in the mornings to get a good stretch. Doing this exercise regularly offers a variety of benefits for our overall health.

Here are some benefits of glute bridges that may convince us to place them in our routine, starting today:

1. Makes The Glutes Stronger

When we practice the hip bridges regularly, it is a no-brainer that we’ll be able to strengthen gluteal muscles effectively. This exercise is responsible for stretching and strengthening the gluteus maximus and medius.

When the hip gets lifted upwards, the gluteal muscles activate, and squeezing them at the top engages them even more. The isometric hold keeps the glutes continuously engaged, strengthening them with each rep.

2. Enhances Core Stability

Glute Bridge is also great for enhancing core stability as it activates the core muscles, primarily the transverse abdominis. The TrA muscle is essential for stabilizing the hips.

The core usually gets activated during the lifting and holding phase. We have to engage the abs while raising the hips and use them when we have to maintain the hold for 30 seconds or a minute.

3. Helps Improve Posture

This workout could be used to correct bad posture as well. Throughout the movement, we have to maintain a flat back. This position will stretch the erector spinae muscle, and strengthen them in the process.

Moreover, the glute bridge also opens up the chest and shoulders, which can ultimately improve posture. Core stability contributes to better posture by effectively supporting the spine and pelvis, helping to maintain an upright stance.

4. Lowers Back Pain

By engaging the glutes and lower back muscles during the lifting phase, this exercise could reduce back pain in people. When we raise the hips, our back muscles get stretched too, and this may offer pain relief.

While doing this exercise, we must be careful not to overarch or round the back. Moreover, this workout also activates the hamstrings, which could help lower the risk of back pain. Tight hamstrings often place extra stress on the lower back, potentially leading to sciatica.

5. Increases Range of Motion

This is a great hip mobility exercise as it features a proper hip extension. The hip extension can enhance our range of motion and make it easier for us to perform daily tasks.

When we have good mobility, our athletic performance will rise up significantly. So, people who participate in sports will benefit more from this perk. With a good range of motion, we may also see an improved posture and less joint pain.

1. Single-Leg Glute Bridge

Once we have mastered the basic glute bridge, we can try out multiple variations. Doing this exercise on a single leg is one such variant. It may be challenging for beginners since we have to work the core and glutes harder to maintain the hold.

Remember to keep the back straight throughout the movement. Moreover, we should not practice this move if we’re suffering from knee or lower back pain.

Steps To Do It:

• Lie down on the floor on your back. Place the arms by your sides with the back flat.
• Bend the knees and bring the legs closer to the hips. The feet must touch the floor firmly.
• Now, raise your right leg and extend it forward. Do not raise them too high, or it could become difficult to hold at the top.
• Press the palms to raise the hips towards the ceiling. Keep the back straight during the lift.
• When the back and hip form a straight line, stop the lifting process.
• Stay in this pose for 30 seconds, then return to the initial position.
• Perform this exercise for 10 to 12 reps.

2. Barbell Glute Bridge

If you’re up for a powerful challenge, then a barbell glute bridge could be a perfect choice. It has similar movements to the classic glute bridge, but we also need a barbell to accompany the lift.

This variation is not useful for beginners, as there is a high chance of injuries occurring, especially in the lower back. We must start with a lighter barbell, and move our way up with heavier ones.

Steps To Do It:

• Sit down on the ground while bending at the knees. Place the feet hip width apart.
• Position a barbell on top of your hips. You could take the help of a partner for this.
• Hold the barbell with your arms firmly. Use a pad to cushion the weight against the body.
• Press through the heels to lift the hips up, resisting the barbell.
• Once the hips become properly aligned with the back and shoulders, halt the lift. The barbell should not shift its position.
• Stay in this bridge pose for 30 seconds. Squeeze the glutes at top as well.
• Return back to the original position with proper momentum. Take care while bringing the barbell down.
• Conduct this exercise for desired number of reps.

3. Banded Glute Bridge

We can add this glute bridge variation to our resistance band routine to strengthen the glutes and core muscles. The resistance band can make it quite challenging when holding the glute bridge pose for half a minute.

However, this added difficulty makes the variation worthwhile since it may engage the secondary muscles like the hamstrings and lower back more effectively.

Steps To Do It:

• Loop a resistance band above the knees and lie down on the ground.
• Bend at the knees, point them upwards, and place the feet hip width apart.
• The arms should be located by your sides. The palms must be facing down too.
• Next, raise the hips toward the ceiling through pressing the heels. Do not arch the back as it could lead to back injuries.
• While lifting the hip, slightly push out the band gradually. This will engage the leg muscles more effectively.
• Squeeze the glutes at top, and hold the pose for a few seconds.
• Lower the hips back to the ground slowly and steadily.
• Practice this exercise for 5 to 7 reps.

4. Frog Pump

Frog pump is a unique variation that opens up the knees into a diamond shape at the top. The classic glute bridge features parallel knees.

They are fantastic for working the gluteal muscles and supporting pelvic stability. Frog pump’s positioning also ensures that we’ll focus more on the glutes, instead of quadriceps and hamstrings.

Steps To Do It:

• Start by lying down on the ground in a supinated position. Bend the knees and keep the soles of the feet together.
• Put your arms by the sides and maintain a straight back.
• Take a deep breath, and raise the hips. Engage the ab muscles as you lift.
• Keep the feet together while raising the hips, and this creates the required diamond or V shape in the legs. The knees must fall outwards as in the butterfly stretch.
• Hold at the top for 30 seconds to a minute, then lower down the hips.
• Conduct this exercise for desired number of reps.

When performing glute bridges, we have to maintain a proper form to avoid unnecessary injuries. Doing it incorrectly not only makes the exercise ineffective, but it may also harm our well-being.

Here are some tips that we should follow to make the glute bridge workout safer:

1. Don’t Raise The Hips Too High

During the lifting phase, we may get tempted to raise the hips higher, hoping for a deeper stretch. However, this can actually harm our lower back, since this region will likely become hyperextended.

2. Avoid Arching The Back

We should not arch the back while lifting our butt off the floor. Arching the back could put excessive strain on our spine, leading to various injuries. If we see our back arching, stop the move immediately.

3. Prevent The Hips From Sagging

It is crucial to keep the hips engaged while lifting them upwards. They may start to drop when we're holding the glute bridge pose. This tends to happen more with beginners, who may struggle to hold it at the top for too long.

4. Progress Gradually

When doing the exercise, we should progress gradually - starting with slower movements and minimal physical stress, then gradually increasing intensity. Jumping straight into intense moves will only make the workout ineffective and painful.

5. Breathe Properly

When performing the hip bridge exercise, we need to ensure proper breathing at every move. Inhaling and exhaling should be done properly to get sufficient oxygen to the brain and muscles. More oxygen supply means more energy to sustain the isometric hold and reps.

1. Hip Thrusts

One of the best alternatives to glute bridge, hip thrust has a different starting position - the shoulders will be resting on a flat bench. This workout has more range of motion than the glute bridge and could be loaded with heavier weights too.

Steps To Do It:

• Place your shoulders on a flat bench with feet hip width apart.
• The upper body, glutes, and legs should be hanging in the air, supported by the feet.
• The arms can rest on the bench or your waist. The neck should also slightly crane forward.
• Raise the hips toward the ceiling. Press through the heels and engage the core.
• When the back, hips, and knees form a straight line, stop the lift.
• Hold at the top for a few seconds, then bring the hips down.
• Perform this activity for 10 to 12 reps.

2. Kettlebell Swing

Kettlebell Swing is a great alternative for the glute bridge. It properly targets the gluteal muscles through hip extension while also engaging the core and hamstrings. Doing this workout requires good arm strength as well.

Steps To Do It:

• Stand tall, holding a kettlebell with both hands. Bring the weight in front of your hips.
• Push the hip back and slightly bend both knees. The back should be straight throughout the movement.
• Put the kettlebell under your legs, preparing for the swinging motion.
• Next, swing the weight upwards, keeping the arms extended.
• When the kettlebell reaches the chest level, lower the weight back to the initial position.
• Repeat this process for 10 reps.