{"id":8895,"date":"2022-04-26T17:26:27","date_gmt":"2022-04-26T17:26:27","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8895"},"modified":"2024-02-12T20:35:52","modified_gmt":"2024-02-12T20:35:52","slug":"stronger-glutes-5-glute-bridge-exercises-you-need-to-try","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/stronger-glutes-5-glute-bridge-exercises-you-need-to-try\/","title":{"rendered":"5 Top Glute Bridge Exercises For Building Strong Glutes!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<p class=\"has-text-align-left\">And if you missed it, here are <strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-glute-bridge-variations-you-might-not-have-tried\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 more glute bridge variations you might not have tried<\/a><\/strong>! <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Kickstand Glute Bridges + Pause <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes, improves lumbo-pelvic stability, and helps bridge the gap between double leg and single leg glute bridges.<\/p>\n\n\n\n<p class=\"has-text-align-left\">In this variation, you will pause for 3-5 seconds in the top position.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kickstand Glute Bridges With Pause\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/KR4ZoobK-lg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise provides a huge bang for your buck and strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability, and grip.\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Oc-SNKu0qK0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Set yourself up as you would when you are performing regular glute bridges.\u2063\u2063\u2063 \u2063\u2063\u2063Your shin should be in a vertical position. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Hold 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).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063 Maintain this position for the duration of the exercise. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063Extend 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.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side (of the leg lowering).<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Dead Bugs From Single Leg Foot Elevated Isometric Glute Bridge<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This unique exercise improves lumbo-pelvic stability and strengthens the glutes.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs From Single Leg Foot Elevated Isometric Glute Bridge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/x7vEiaYbYko?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on your back on the floor. Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Extend your arms so they are vertical and are in line with your armpits. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, and then return your arm and leg to the starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, on the planted side, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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).<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side (of the leg lowering).<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"657\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=750%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" style=\"aspect-ratio:1;object-fit:contain;width:500px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#d8d8d8\"><strong>SAVE $37<\/strong> &#8211; Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37<\/strong>.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Leg Glute Bridges With Yoga Block Squeeze + Pause<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<p class=\"has-text-align-left\">If you don\u2019t have a yoga block, you may use another similarly sized object.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Glute Bridges With Yoga Block Squeeze + Pause\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/kTkOHh2Bcl4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with control.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Single Leg Foot Elevated Glute Bridges + Band Resisted Isometric Psoas March<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<p class=\"has-text-align-left\">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\u2019ll notice a difference.\u2063 \u2063 \u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Foot Elevated Glute Bridges With Band Resisted Isometric Psoas March\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/QYTaQIPShtk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place a resistance band around your midfeet.\u2063 \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend your knee, and place the back of your foot against a couch or wall. \u2063 \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063On 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. \u2063 \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with control.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10153\" style=\"aspect-ratio:1;object-fit:contain;width:500px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1536%2C1536&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?w=2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1180%2C1180&amp;ssl=1 1180w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>SAVE $37 &#8211;<\/strong> Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Hip Flexor And Core Guide<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-pull-up-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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: 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.\u2063 Coaching Tips: 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: Do 2-3 sets of 5-10 reps per side (of the leg lowering). SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #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\u2019t have a yoga block, you may use another similarly sized object. Coaching Tips: 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\u2019ll notice a difference.\u2063 \u2063 \u2063\u2063\u2063\u2063 Coaching Tips: Do 2-3 sets of 10-15 reps per side. SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Hip Flexor And Core Guide for $157.&nbsp;Both programs regularly cost $97 each, so you save $37. LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8905,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,34,225,759,851,588,592,753,23],"tags":[182,802,840,425,878,875,500,811,924,929,925,1000,1001,937,927,926,928,1002,1003,1208,526,868,870,871,932,933,935,936,1103,1105,1104,1207,909,919,914,917,912,916,908,918,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1276,1036,1026,1025,899,900,985,1015,1008,984,1014,1007,986,1016,1009,987,1017,1010,958,960,891,957,959,890,956,955,882,886,981,1011,1005,980,982,1012,971,983,1013,1006,1117,1116,1114,1119,1111,1115,1113,1118,1275,1274,1272,1273,1035,1034,1032,1033,1024,1023,1021,1022,484,1106,280,923,278,920,279,907,482,913,1502,481,921,859,183,874,881,271,860,173,880,872,883,516,237,884,876,396,1473,697,1107,1108,696,483,480,65,915,910,911,347,922,931,384,898,930,934,686,979,568,977,337,988,990,569,978,989,991,570,1004,479,999,997,998,996,667,1109,973,974,272,635,961,954,290,879,566,563,334,992,994,975,976,993,995,97,622,1112,776,1271,1270,1269,1268,1267,443,754,1018,1031,1030,333,1029,1028,1027,1020,317,470,331,298,467,845,1019,747,437,671,670,873,818],"class_list":["post-8895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-glute-exercises","category-grip-training","category-hip-flexors","category-home-workouts","category-kettlebell-exercises","category-minimal-equipment","category-running-exercises","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-band-exercises-for-booty","tag-band-exercises-for-butt","tag-band-exercises-for-glutes","tag-band-exercises-for-hip-flexors","tag-band-exercises-for-psoas","tag-band-workout-for-booty","tag-band-workout-for-butt","tag-band-workout-for-glute","tag-band-workout-for-glutes","tag-band-workout-for-hip-flexors","tag-band-workout-for-psoas","tag-band-workouts-for-booty","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-booty-building-exercise","tag-best-booty-building-exercises","tag-best-booty-building-workout","tag-best-booty-building-workouts","tag-best-booty-exercise","tag-best-booty-exercises","tag-best-booty-workout","tag-best-booty-workouts","tag-best-butt-building-exercise","tag-best-butt-building-exercises","tag-best-butt-building-workout","tag-best-butt-building-workouts","tag-best-butt-exercise","tag-best-butt-exercises","tag-best-butt-workout","tag-best-butt-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-glute-exercise","tag-best-glute-workout","tag-best-hip-flexor-exercise","tag-best-hip-flexor-exercise-for-athletes","tag-best-hip-flexor-exercise-for-runners","tag-best-hip-flexor-exercises","tag-best-hip-flexor-exercises-for-athletes","tag-best-hip-flexor-exercises-for-runners","tag-best-hip-flexor-workout","tag-best-hip-flexor-workout-for-athletes","tag-best-hip-flexor-workout-for-runners","tag-best-hip-flexor-workouts","tag-best-hip-flexor-workouts-for-athletes","tag-best-hip-flexor-workouts-for-runners","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-psoas-exercise","tag-best-psoas-exercise-for-athletes","tag-best-psoas-exercise-for-runners","tag-best-psoas-exercises","tag-best-psoas-workout","tag-best-psoas-workout-for-athletes","tag-best-psoas-workout-for-runners","tag-best-psoas-workouts","tag-best-psoas-workouts-for-athletes","tag-best-psoas-workouts-for-runners","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for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This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Top Glute Bridge Exercises For Building Strong Glutes! -<\/title>\n<meta name=\"description\" content=\"Here are 5 glute bridge exercises you need to try. These exercises require minimal equipment, so they can be performed anywhere.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/stronger-glutes-5-glute-bridge-exercises-you-need-to-try\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Top Glute Bridge Exercises For Building Strong Glutes! -\" \/>\n<meta property=\"og:description\" content=\"Here are 5 glute bridge exercises you need to try. These exercises require minimal equipment, so they can be performed anywhere.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/stronger-glutes-5-glute-bridge-exercises-you-need-to-try\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-26T17:26:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-12T20:35:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/IMG_0299.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"648\" \/>\n\t<meta property=\"og:image:height\" content=\"407\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stronger-glutes-5-glute-bridge-exercises-you-need-to-try\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stronger-glutes-5-glute-bridge-exercises-you-need-to-try\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 Top Glute Bridge Exercises For 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