5 Glute Bridge Variations You Might Not Have Tried

This week I am sharing 5 glute bridge variations you might not have tried. These exercises require minimal equipment, so they can be performed anywhere.

#1) Single Leg Isometric Glute Bridge + Lateral Leg Lowering

This exercise, which is extremely anti-rotational in nature, strengthens the glutes and improves lumbo-pelvic stability.

Coaching Tips:

Lie on the floor. Your head, torso and hips should be in a stacked position.

Get into a single leg glute bridge position.

Bend one knee, and place your shin in a vertical position. Fully extend the other leg and plantarflex your foot (point it away from you). If you can’t fully extend your leg due to mobility issues, keep your knee bent at 90 degrees, and maintain this position for the duration of the exercise.

As this exercise is very challenging, you may keep your arms on the floor. Aim to use as little support from your arms as possible.

Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now slowly lower your leg laterally to a range that allows you to maintain proper form.

Once you hit your end range, return your leg to the starting position.

When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective.

For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.

Do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, keep your core braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

#2) Glute Bridge Wall Walks

This exercise strengthens the glutes, and improves lumbo-pelvic stability.

Coaching Tips:

Lie on the floor, and elevate the back of your feet against a wall. Your head, torso and hips should be in a stacked position.

In the starting position, your knees should be bent to roughly 90 degrees. ⁣⁣⁣⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now walk your feet up the wall so you are in the top position of a glute bridge. ⁣⁣⁣⁣

In the top position, your body should form a straight line from your shoulders to knees.⁣⁣

Hold for a count or more and really squeeze your glutes.

Then perform the reverse movements and return to the bottom position with complete control. Stop before your hips touch the floor.

When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective.

For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine, or hips to rotate.⁣⁣

Do not allow your knee to fall inside or outside of your feet.

For the duration of the exercise, keep your core braced (360 degree brace around your spine). ⁣⁣⁣

⁣In terms of breathing, do what works and feels best for you.⁣⁣

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#3) Single Leg Glute Bridges + Isometric Band Resisted Psoas March

This exercise strengthens glutes and the psoas muscles, and improves lumbo-pelvic stability.

Coaching Tips:

Place a resistance band around your midfeet.⁣ ⁣ ⁣

Lie on the floor. Your head, torso and hips should be in a stacked position.

Get into a single leg glute bridge position.

Bend one knee, and place your shin in a vertical position. ⁣⁣

On the other side, perform a psoas march and bring your knee in towards your body. For the duration of the exercise, use your psoas muscles and keep your leg in this position. ⁣ ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Extend your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. ⁣⁣⁣⁣

In the top position, your body should form a straight line from your shoulders to knee.⁣⁣

Hold for a count or more and really squeeze your glutes.⁣⁣⁣ ⁣⁣

For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. ⁣⁣⁣⁣⁣

Do not allow your knee to fall inside or outside of your foot. ⁣⁣

In terms of breathing, do what works and feels best for you.

#4) Single Leg Isometric Glute Bridge + Leg And Weight Lowering

This exercise strengthens the glutes, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. ⁣

Coaching Tips:

⁣⁣⁣Hold a weight in both hands and extend your arms so they are above your chest. ⁣ ⁣

Get into a single leg glute bridge position.

Bend one knee, and place your shin in a vertical position. Fully extend the other leg and plantarflex your foot (point it away from you). If you can’t fully extend your leg due to mobility issues, keep your knee bent at 90 degrees, and maintain this position for the duration of the exercise.

⁣Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise.

⁣⁣ ⁣⁣Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). ⁣⁣⁣ ⁣

Now slowly lower your leg and arms/the weight towards the floor, and to a range where you are able to maintain proper form.⁣⁣⁣ ⁣⁣⁣ ⁣

When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.⁣⁣⁣ ⁣⁣⁣ ⁣

For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.

Do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, keep your core braced (360 degree brace around your spine). ⁣⁣⁣

⁣In terms of breathing, do what works and feels best for you.⁣⁣

#5) Single Leg Isometric Glute Bridge + Single Leg Slides

This exercise strengthens the glutes and hamstrings, and improves lumbo-pelvic stability. You may perform this exercise using a slider, towel, or something else that will slide.

Coaching Tips:

Lie on the floor. Your head, torso and hips should be in a stacked position.

Get into a glute bridge position, and place a towel/slider underneath one of your feet.

Bend your knees, and place your shins in a vertical position.

Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knees to shoulders. Maintain this position for the duration of the exercise.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Slowly extend your knee and slide your foot forward, and to a range that allows you to maintain proper form. Once you hit your end range, return your leg back to the starting position.

You may perform all reps on one side before changing sides (what I’m doing), or you may alternate sides.

When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.