If you want to build strong glutes, here are 5 glute bridge exercises you need to try! These exercises require minimal equipment, so they can be performed anywhere.
And if you missed it, here are 5 more glute bridge variations you might not have tried!
#1) Kickstand Glute Bridges + Pause
This exercise strengthens the glutes, improves lumbo-pelvic stability, and helps bridge the gap between double leg and single leg glute bridges.
In this variation, you will pause for 3-5 seconds in the top position.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked position.
- Place your feet so they are approximately hip width apart, or slightly closer together. Your shins should be in a vertical position (or close to it).
- Now walk one foot forward so your heel is ahead of the back foot/working leg. Use as little or as much assistance from the front/supporting leg as needed.
- 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 3-5 seconds and really squeeze your glutes.
- Return to the starting position with control.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-12 reps per side.
#2) Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering
This exercise provides a huge bang for your buck and strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability, and grip.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked position.
- Set yourself up as you would when you are performing regular glute bridges. Your shin should be in a vertical position.
- Hold a kettlebell in a bottoms-up position, and perform a bottoms-up press. Make sure your shoulder blade remains in a protracted position for the duration for the exercise (move it away from your spine and around your ribcage).
- 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.
- Extend your other leg so it is in a vertical position. If you cannot fully extend your knee, or if you are unable to maintain proper form, you can keep your knee bent at a 90 degree angle.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).
- Now slowly lower your leg to a range that allows you to maintain proper form. Once you hit your end range, return your leg back to the starting position.
- For the duration of the exercise, perform kettlebell screwdrivers. In the starting position your palm should be in a neutral position. While looking at the kettlebell the entire time, rotate your wrist, forearm and elbow so your palm is facing away from you. Pause for a count, then perform the reverse movements and rotate the kettlebell so your palm is facing you.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side (of the leg lowering).
#3) Dead Bugs From Single Leg Foot Elevated Isometric Glute Bridge
This unique exercise improves lumbo-pelvic stability and strengthens the glutes.
Coaching Tips:
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Bend one knee, elevate your foot on a wall or bench, and extend your hips by driving through the back portion 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 knee to shoulders. Maintain this position for the duration of the exercise.
- On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend keeping the knee bent.
- Extend your arms so they are vertical and are in line with your armpits.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).
- Now contract your core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- Gain a moment of control, and then return your arm and 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.
- For the duration of the exercise, on the planted side, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.
- For the duration of the exercise, squeeze your glutes (on the planted side), and keep your core muscles braced (360 degree brace around your spine).
Do 2-3 sets of 5-10 reps per side (of the leg lowering).
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#4) Single Leg Glute Bridges With Yoga Block Squeeze + Pause
This exercise strengthens the glutes and hip flexors. Adding the yoga block makes these tougher and helps eliminate any compensating (people often compensate by arching the back), so your range of motion will likely be a bit smaller.
If you don’t have a yoga block, you may use another similarly sized object.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked position.
- Keep your upper arms on the floor, and point your forearms up towards the ceiling. Aim to use as little support from your upper body as possible.
- Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position.
- On one side, place a yoga block between your thigh and torso. For the duration of the exercise, maintain pressure against the yoga block with your thigh.
- 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 3-5 seconds and really squeeze your glutes.
- Return to the starting position with control.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps per side.
#5) Single Leg Foot Elevated Glute Bridges + Band Resisted Isometric Psoas March
This exercise, which combines single leg hip lifts and a band resisted isometric psoas march, strengthens the glutes and psoas muscles, and improves lumbo-pelvic stability.
To note, having the foot pressing forward against a couch (having no support underneath) versus having the heel pressing down on a surface and being supported slightly alters how the muscles are being targeted. I think you’ll notice a difference.
Coaching Tips:
- Place a resistance band around your midfeet.
- Bend your knee, and place the back of your foot against a couch or wall.
- On the other side, perform a psoas march and bring your knee in towards your body. For the duration of the exercise, keep your leg in this position.
- While my arms are not on the floor, you can keep your upper arms on the floor, and point your forearms up towards the ceiling. If you do, aim to use as little support from your upper body as possible.
- 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 and really squeeze your glutes.
- Return to the starting position with control.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps per side.
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