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7 Ways to Perform the Glute Bridge

What’s so great about the glute bridge? It’s simple, it’s versatile, and everyone who sits on their butt for hours or wants to be stronger and more powerful stands to benefit from it. To keep things interesting and effective, we’ll spot you seven variations, ordered below from least to most challenging. Remember to focus on technique and progress from one variation to the next over time. Tell us your favorite in the comments!

1. Classic Glute Bridge

The classic glute bridge is great to perform anytime, especially towards the start of a workout. Remember to squeeze your glutes to lift your hips off the ground, and don’t let your back hyper-extend.

2. Glute Bridge with Adduction

This version calls upon more muscles than the standard glute bridge. Pinning a pad between your knees engages your core, pelvis, and adductors—the muscles on the inside of your thigh.

3. Glute Bridge – Marching

This move requires some coordination. As you alternate legs with each rep, you shift your weight to your opposite side. This activates the stabilizing muscles of your pillar to keep you from shifting too much.

4. Glute Bridge – 1 Leg

This version removes half of your base of support and asks one leg to provide twice as much force. It also calls upon your core to fight rotational forces so you stay balanced and stable. Complete the set on one side, switch legs, and then repeat.

5. Straight Leg Glute Bridge – Time

This move asks you to fully extend your hips and puts your base of support farther from your body. The end result is that you glutes need to provide more force to lift your body off the ground and maintain a straight line. Try holding it for 30 seconds at a time.

6. Glute Bridge – 1 Leg TRX

The TRX cranks up the challenge of the single-leg glute bridge by elevating your foot into an unstable surface. You’ll work your core even harder in order to create a stable environment so that your glutes can go to work.

7. Glute Bridge Straight Leg – Marching

A combination of a straight leg bridge and a marching bridge, this move is arguably the most difficult variation. Your hips are fully extended. Your base of support is far away from the rest of your body. And you work your core to stabilize your body as your shift your weight to the opposite side with each rep.

Click here for more exercises and advice from our experts to train your glutes.

Tags: Strength, Pillar strength, Stability, Lower Body Push, Glutes

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