Glute Bridge Exercise: Proper Form, Variations, and Common Mistakes

The bridge exercise strengthens your glutes (butt) and hamstrings (back of the thigh) while enhancing core stability. It's easy to add to a warm-up routine or strength-training workout and is even a good rehab exercise for improving core and spinal stabilization.

How to Do the Glute Bridge Exercise

Find an open space on the floor and lie on your back, using a mat if you have one. Rest your hands at your sides, bend your knees, and place your feet flat on the floor, beneath your knees.

1. Tighten your abdominal and buttock muscles by pushing your low back into the ground.
2. Raise your hips to create a straight line from your knees to your shoulders.
3. Squeeze your core and pull your belly button back toward your spine.
4. Hold for 20 to 30 seconds.
5. Lower your hips to return to the starting position.
   

Benefits of the Glute Bridge

If you're looking for a move to add to your strength routine that works your core and butt, the basic bridge is a great place to start. This exercise also helps strengthen the erector spinae, which runs the length of your back from your neck to your tailbone.

A basic bridge stretches the stabilizers of the posterior chain, including your hip abductors, gluteus maximus, and hamstrings. As antagonist stabilizers for the bridge move, the rectus abdominis, obliques, and quadriceps get a workout as they maintain stability.

Like many full-body and core-stretching exercises, the therapeutic effects of glute bridge exercises can be enhanced by using workout sandbags, especially in the case of more rarely used muscles.

Your power and strength will generally improve as these muscle groups get stronger. A strong core will also improve your posture and can help ease lower back pain. As long as you have good form, bridge exercises are generally safe for people with chronic back problems and can even aid pain management.

Variations of the Glute Bridge Exercise

There are a few different ways to do a bridge exercise, depending on your fitness level and exercise goals.

Elevated Feet

If you'd prefer to do the basic bridge with some support under your feet, try the elevated bridge. For this variation, you'll need an inflatable exercise ball.

1. Begin in the starting position for the basic bridge with the exercise ball at your feet.
2. Place your heels on the top of the ball.
3. Raise your pelvis as you would in the basic bridge.
4. Keep your core engaged throughout the movement.

Straightened Legs

Another version of the glute bridge is the straight-legged bridge. Performing glute bridges with straight legs is a challenge, but using an exercise ball to support your legs can make it a bit easier.

Single-Leg Glute Bridge

If you want to take the basic bridge up a level, try the single-leg bridge with or without an exercise ball. This option better activates your trunk muscles.

1. Begin in the starting position for a basic glute bridge.
2. Raise your left leg as you raise your pelvis.
3. Hold, then lower your hips to the floor, keeping your leg raised.
   
4. Switch to the right side.

Single-Leg Bridge Exercise With Lowered Leg

This bridge exercise adds even more intensity to the single-leg glute bridge by incorporating leg movement while the pelvis is raised.

1. Begin in the starting position for a basic bridge.
2. Raise your left leg as you raise your pelvis.
3. Lower the left leg until it's almost touching the floor while keeping your pelvis raised.
4. Lift your leg back up and hold before lowering your hips to the floor.
5. Switch to the right side.
   

Glute Bridge March

If you're bored with the basic move and have mastered the single-leg glute bridge exercise, try the bridge march.

1. Begin in the starting position for a basic bridge.
2. As you raise your pelvis, lift your left leg, bringing your knee close to your core.
3. Lower your left leg back down, then raise your right leg, bringing your knee to your abs.

Common Mistakes

Avoid these postural issues when performing the basic glute bridge exercise.

Raising Your Hips Too High

Avoid raising your hips too high, as hyperextending your lower back can lead to strain. Keeping your abdominals engaged will ensure you don't arch your back excessively.

Allowing Your Hips to Sag

If your hips are dropping as you try to hold the glute bridge position, lower your pelvis to the floor. When starting, you may need to hold the bridge position for only a few seconds until you build strength.

Safety and Precautions

If you have certain health conditions or injuries or are recovering from illness or surgery, you may need to avoid exercises that work your core, knees, lower back, or glutes until you've healed. It's best to avoid bridge exercises if you:

• Are in the final stages of pregnancy, have just delivered, or have a condition known as diastasis recti
• Are healing from surgery or an injury involving your back, abdomen, pelvis, hip joints, knees, or ankles
• Have an abdominal hernia or another condition related to the muscles and tissue in your abdomen

Check with your doctor before you start a workout or add moves like glute bridges to your current strength training routine. Stop if you feel pain in your lower back or hips. While you may experience a burning sensation starting a new exercise, doing glute bridge exercises should never hurt.

If you're new to exercise, begin with 10 reps. As you get stronger, aim to work up to three sets of 25 reps. When doing a more difficult modification, two sets of 15 reps each can help you work the muscles harder without damaging them.

Try Glute Bridge Exercises

Try the basic bridge with other strength-training exercises such as:

• Beginner Ball Workout
• Hips, Butt, and Thighs Workout
• Lower Body Workout for Opposing Muscle Groups
• Simple, Effective Back Workout