There’s nothing wrong with sticking to a standard glute bridge as a way to work your lower body. But if you’re looking to mix things up, or want to work a whole new set of muscles, that’s when you can try one of the many glute bridge exercise variations out there.
A standard glute bridge is a body weight exercise where you lie on your back, bend your knees and lift your hips off the ground, explains Dr. Tessa Spencer, PharmD, CNC, CPT, a certified personal trainer. You will often do this in butt workouts as it effectively targets the glutes, although it also strengthens your hamstrings Y main muscles. Lower body strength is important, but a strong butt is just as key as it helps prevent injuries and improve your overall fitness. functional strength.
According Emily Skyetrainer and owner of the virtual fitness program emily skye fita glute bridge is also helpful for keep your posture balanced. “Work the muscles in the front of your hips, for a stronger pelvic region all the way around,” she tells Bustle, noting that this in turn keeps the rest of your body aligned. The movement is also known as a stabilization exercise, since activates the stability muscles in the spinewhich results in a improvement of posture in daily movements.
A classic glute bridge, or any of its variations, can be done every day as part of your pre-workout warm-upsays Skye. Jump on a mat and do a few reps to stretch your hips and light up the lower half of your body before doing cardio or other exercises. lower body exercises. You can also make them as part of a strength training routine (perhaps on ass day). Skye recommends doing glute bridges three to four days a week to see the most benefit. Here, the trainers break down seven different glute bridge exercises to help you get started.
1. Single Leg Glute Bridge
According to Skye, this power move is great for the posterior chain, also known as the glutes, hamstrings, and lower back. Any additional advice? “If bridges give you hamstring cramps, try to lift your toes off the ground and use only the balls of your feet to keep yourself stable,” she says.
– Lie on your back with your knees bent and your feet hip-width apart on the floor.
– Raise one leg towards your chest and hold it in place with both hands. Or extend one leg straight off the ground.
– Brace your abs, squeeze your glutes and push through your planted heel to lift your hips into the air.
– Hold the bridge for a moment before slowly lowering back down.
– Go up and down for 40 seconds per side.
2. Resistance Band Gluteal Bridge Abduction
By adding an abduction, or lateral movement, with a resistance bandSkye says that this exercise will effectively target all of your gluteal muscles at once.
– Lie on your back with your knees bent and your feet hip-width apart on the floor.
– Add a resistance band around thighsjust above the knees.
– Activate your core, squeeze your glutes and push through your heels to lift your hips into the air.
– At the top of the bridge, open your knees to the side, pushing against the resistance of the band.
– Bring your knees back together, lower your hips back down.
– Go up and down for 40 seconds.
3. Frog Bombs
Effectively activate your booty muscles with this variation. “Frog pumps take the hamstrings and lower back out of the equation so the gluteus maximus and minimus do all the work—a great way to activate sleeping muscles,” says Skye.
– Lie on your back, arms by your sides, palms down. Hands can be tucked under the sides of your butt.
– Bring the soles of the feet together and drag them as close as possible to the hips.
– Let your knees open to the sides.
– Engage your core and squeeze your glutes as you push against the sides of your feet to lift your hips into the air.
– Hold for a moment at the top of the pump, then lower your hips back down.
– Your core and glutes must remain activated at all times.
– Go up and down for 40 seconds.
4. Slide bridge
According kate hammfitness and yoga instructor and owner of AnamBliss, this bridging exercise activates the hamstrings and improves hip stabilization. “Maintain a uniform pelvis strengthens the gluteus minimus and medius for more stable hips that can help with walking and running,” he tells Bustle.
– Start in a traditional bridge position, lying on the floor on your back with your knees bent.
– Put on socks or slip a towel under one foot to use as a slider.
– Put your hands on your HOW IS ITalso known as the bony points of the front of the hips.
– Press through your feet and lift your hips off the ground.
– Slide one foot away from your body, keeping your ASIS level. (You may notice that the moving leg wants to sink.)
– Press the heel against the ground and put the foot back.
– Repeat 10 to 20 times on one leg, then switch feet.
– For a challenge, try sliding both feet out and in at the same time.
5. Long Bridge Variation
This glute bridge exercise involves a different foot placement, which works to activate the hamstrings more than the glutes. If you have tight hammies or back pain, Hamm says this move can help loosen things up.
– Start in a traditional bridge position, lying on the floor on your back with your knees bent.
– Move your feet away from your body until your knees are about 6 to 8 inches off the ground.
– If it feels better, flex your feet so that only your heels are on the ground.
– Press through your feet to lift your hips off the ground.
– You’ll feel it in your hamstrings.
– Lower your hips to the ground.
– Repeat 10 to 20 times.
– For a challenge, raise your hands in the air to increase instability, or try a single-leg variation.
6. Raised glute bridge
According Weilin Wu, P.T.a personal trainer with BlinkFitnessan Raised glute bridge it increases the distance your hips have to travel, which can help you better target your posterior chain.
– Lie on your back with your knees bent and your feet on an elevated surface, such as a step, bench, exercise ball, or sofa.
– Rest your arms at your sides.
– Squeeze your glutes and abs as you lift your hips toward the ceiling.
– Raise your hips as high as you can without arching your back. (You don’t want to put too much pressure on your neck.)
– Squeeze your glutes as hard as you can in the top position
– Slowly lower your hips to the floor, contracting your abs and glutes as you go.
– Do two sets of 12 reps, pausing for a second at the bottom.
7. Glute Bridge
Exercises that require you to hold your ground for an extended period of time are a great way to keep your core, spine, and body well supported, says Spencer. “They also help create balance in your daily activities and prevent injuries.”
– Lie on the floor, bend your knees and place your feet flat on the floor hip-width apart.
– Your arms can rest at your sides or be crossed at your chest.
– Drive up through your heels to lift your glutes off the ground.
– Raise your hips as high as possible, squeezing your glutes at the top.
– Keep your navel contracted so as not to overextend your back.
– Make sure your knees stay in line with your hips and ankles.
– Keep squeezing your glutes and keep them at the top for at least 30 seconds.
– Lower your back down.
– Do three sets of 10 repetitions.
– For a challenge, try holding your glutes on one leg.
Referenced studies:
Choi, K. (2016). The effects of performing a single-leg bridge with hip abduction and use of a sling on muscle activation of the trunk and lower extremities in healthy adults. J Phys Ther Sci. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5080190/
Huxel Bliven, KC 2013. Core stability training for injury prevention. Sports health. https://doi.org/10.1177/1941738113481200.
Yoon, JO 2018. Effect of modified bridging exercise on trunk muscle activity in healthy adults: a cross-sectional study. Brazilian journal of physiotherapy. https://doi.org/10.1016/j.bjpt.2017.09.005
Sources:
Emily Skyetrainer
kate hammfitness and yoga instructor
Weilin Wu, P.T.personal trainer
Dr. Tessa Spencer, PharmD, CNC, CPTcertified personal trainer
