Bodyweight Glute Bridge Exercise Guide

Exercise Profile

Target Muscle

Glutes

Exercise Type

Strength

Experience Level

Beginner

Equipment Required:

Bodyweight

Secondary Muscles:

Bodyweight Glute Bridge Overview

The Bodyweight Glute Bridge or commonly known as just “Glute Bridge” is a beginner-friendly bodyweight exercise that targets the glutes. You can easily add this exercise to your strength training routine.

For beginners, the bodyweight glute bridge is a great way to activate and strengthen the glutes without needing any equipment. More advanced fitness enthusiasts can modify the exercise by adding resistance bands or performing single-leg variations to increase intensity and challenge the muscles further.

Glute bridges can be incorporated into your routine in several ways. They work well as a warm-up for glutes before a lower-body exercise regimen or as a part of a full-body workout.

Target Muscle Group: Glutes

Bodyweight Glute Bridge Instructions

Here’s a simple 4-step bodyweight glute bridge guide to help you do this exercise effectively:

Step 1: Start the exercise by lying on a leveled floor with your arms at your sides.

Step 2: Bend your knees and pull your heels toward your butt until your shins are perpendicular to the floor. Engage your glutes and abs.

Step 3: Breathe out as you lift your hips by pushing through your heels. Do this until your body forms a straight line from your knees to your shoulders.

Step 4: Pause and squeeze your glutes as tight as you can at the top, then inhale as you slowly lower your hips back to the floor. Continue for the desired number of reps.

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Common Bodyweight Glute Bridge Variations

The glute bridge is an excellent beginner’s exercise, but you can make it more challenging with these variations:

Barbell Glute Bridge

This variation adds weight by placing a barbell across your hips, increasing the resistance and helping to build more strength in your glutes.

Feet Elevated Glute Bridge

Adding an extra step of elevating your feet on a bench or step intensifies the movement by increasing the range of motion. This version also engages the core as you lift your hips higher than in a standard glute bridge.

Banded Glute Bridge

Adding a resistance band just above your knees enhances the difficulty by requiring extra stabilization and constant glute engagement throughout the movement. This variation is perfect for adding resistance without needing heavy weights.

Stability Ball Glute Bridge

Using a stability ball under your feet increases the challenge by engaging more stabilizing muscles. The instability of the ball encourages your core and glutes to work harder to maintain balance, adding an extra layer of difficulty to the exercise.

Glute Bridge Walkout

In this variation, after lifting into the glute bridge position, you "walk" your feet out slowly while keeping your hips raised. This adds a dynamic element to the exercise, targeting the hamstrings and glutes while also working on stability and control.

Bodyweight Glute Bridge Tips

Squeeze your glutes really tight at the top of the movement while keeping a straight back.
Perform your reps in a controlled manner.
Inhale as you lower your hips. Exhale as you push through your heels to lift them back up.
Focus on quality reps rather than quantity to maximize muscle engagement.

Bodyweight Glute Bridge Common Mistakes

Moving Too Quickly: Rushing through your sets increases the risk of injury.
Not Engaging the Glutes: Simply going through the motion without squeezing the glutes reduces the impact of the exercise.
Overarching Lower Back: Lifting your hips too high can cause your lower back to arch, which shifts the focus away from your glutes and can lead to a strain.

Frequently Asked Questions

What is the difference between a barbell glute bridge and a thrust?
It’s easy to think that these two are similar since they target the same muscle. However, the main difference is that in a hip thrust, your upper body is typically elevated on a bench or step, while in a traditional glute bridge bodyweight, your back and shoulders remain on the ground.

How long should you hold a glute bridge?
You can safely start with three sets of 15 to 20 reps, holding each rep for 1-2 seconds using just your body weight. You can also opt for lower reps but longer duration (30 seconds). As you progress, you can gradually increase your sets, reps, or incorporate added weights to challenge yourself further.

Do glute bridges make your glutes bigger?
When performed correctly and combined with progressive overload, bodyweight glute bridge (exercise) can effectively strengthen and build your glute muscles over time.

What muscles do the glute bridge work?
It primarily targets the glutes while also working the core and hamstrings.

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