No doubt, the glute bridge is referred to as one of the most popular and effective glute exercises. It is a viable way to tone up the hamstrings and glute muscles.
This particular workout not only strengthens the glutes but isolates them, too. It helps to stabilize the spinal cord and other muscles associated with the back.
If you want to learn about the most commonly done variations of the glute bridge, just continue reading.
Performing the Basic Glute Bridges Exercise
The glute bridge exercise can be performed in a wide range of variations. These include Single-Leg Bridge, Active Bridge Lifts, Medicine Ball Glute Bridge, and Barbell Glute Bridge.
First, we will discuss the basic variation of the glute bridge exercise. Here is the best way to perform it.
- Lie down on the floor with your face directed towards the ceiling. Now, bend your knees and keep your feet flat.
- Keep your arms close to your body and place the palms down.
- Once you have positioned your body, the next step is to lift your hips off the ground. Make sure to keep your shoulders, hips, and knees in a straight line.
- Squeeze your glutes and keep the abs drawn in. This will prevent your back from overextension.
- Keep your body in this position for some time and then go back to the initial position.
However, when doing this exercise, you have to avoid pushing from your heels too much. Try to draw most of the power through your hips.
Furthermore, you should consider two sets of 10 reps each. By doing this exercise two to three times a week, you will get the desired results.
There are numerous coaching guides written on this topic. They offer an ample amount of information regarding the proper procedure for performing the glute bridges exercise.
One of the most popular of them is the Unlock Your Glutes guide, which helps develop perfect glutes through a variety of exercises. If you need in-depth information about this workout, you won’t regret relying on this guide.
Different Variations of the Glute Bridge
Below are some of the best possible glute bridge variations.
- Active Bridge Lifts
- Single-Leg Glute Bridge
- Medicine Ball Glute Bridge
- Barbell Glute Bridge
- Glute Bridge And Curl
- Glute Bridge March
Active Bridge Lifts
To perform this exercise, you have to bend your knees and place your feet hip-width apart. Keep your feet below your knees and make sure to keep them as straight as possible.
Now, lift your hips and draw your ribs down toward the floor. Keep the shoulder blades in a relaxed position and lower the hips down slowly while maintaining control of your body.
Make sure your upper back continues to touch the mat while you are performing this exercise. This type of glute bridge exercise allows your shoulders to stay relaxed. This is because, most of the time, your shoulders are resting on the mat. As a result, you can enjoy a more neutral position when it comes to the spinal cord.
Therefore, you will feel less stress on your back. Meanwhile, this exercise also does the job of activating your glute muscles.
With your ribs down and hips lifted, your glute muscles will get the needed extension. This ensures the perfect growth and development of your butt.
Medicine Ball Glute Bridge
To perform this exercise, you need a gym mat. You just have to place both your feet on a medicine ball and elevate your legs while making sure to keep your core engaged.
Now, drive through the heels and push your body upwards. When reaching the limit, pause for a few seconds and squeeze your glutes.
After that, slowly lower the back to bring your body to its initial state. However, make sure that the glutes muscles stay off the ground.
Glute Bridge March
This is one of the toughest variations, but it tends to offer the desired results. With this exercise, you don’t have to use any kind of props or accessories.
To perform this workout, just follow the procedure of a regular glute bridge. The only difference comes when you have to lift one leg in a high-knee or “marching” style.
Barbell Glute Bridge
To perform this exercise, you need a flat bench. Lie horizontally on it and support your lower body with the help of your upper back.
Choose a weight that would allow you to perform at least six to eight reps. After that, place the barbell at midriff level.
You can also use a squat pad or towel below the barbell; this will prevent any kind of bruises.
Once you have placed the barbell on your body, try to slowly lift your body. When going back down, make sure to do it slowly, as well.
This exercise puts a lot more pressure on the glute as compared to other variations.
Single-Leg Glute Bridge
You can perform all the variations of these glute bridge exercises at home, which relieves you from the need of going to a gym. The most appropriate and effective of these exercises is the single-leg glute bridge.
By using one leg to support our lower body, the difficulty level also increases. To perform this exercise, you have to lie on your back, bend your knees, and keep your feet flat.
Once perfectly positioned, raise one leg and stretch it out in a straight line. After that, stay in this position for several seconds.
To complete the rep, push your hips up to bring your body to a straight line. Repeat this glute bridge exercise at least 6 times per set, and make sure to perform a minimum of 3 sets for this workout.
Bottom Line
The variations of glute bridges mentioned above are highly effective and popular. If you want a more comprehensive guide regarding how to do glute bridges, choose to buy the Unlock Your Glutes guide.
We explained the major types and variations of glute bridges. Now, you can choose one that suits your preferences and physical requirements.