Glute Bridge

Introduction

The Glute Bridge is a strength training exercise that primarily targets the glutes (buttocks) and hamstrings. It effectively strengthens these muscle groups, improving lower body stability, posture, and athletic performance. The exercise's effectiveness lies in its ability to engage the glutes effectively while minimizing the involvement of other muscles, making it an ideal exercise for achieving well-defined and strong glutes in fitness routines focused on lower body development.

Muscles Worked

• Primary: Glutes (specifically the gluteus maximus, gluteus medius, and gluteus minimus)
• Secondary: Hamstrings, lower back (erector spinae), and quadriceps

How to Do It (Step-by-Step)

1. Lie on your back with knees bent, feet flat on the floor hip-width apart and arms by your sides.
2. Raise your hips off the ground until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes at the top of the movement, keeping your abs engaged and avoiding overarching your lower back.

Tip: To make it easier, place a pillow or soft ball under your back for support while learning the movement.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

Consider using Auto Progression for automatic adjustments in your workout plans.

Make your workouts more efficient with the help of a Rest Timer.

Form Tips

• Maintain a neutral spine and engage your core to prevent excessive lower back arching.
• Keep your feet hip-width apart and push through your heels while lifting your hips off the ground.
• Lower your hips slowly and control the movement, avoiding a quick or jerky motion when returning to the starting position.

When to Use It

• Building strong glutes for running performance
• Enhancing lower body strength and stability in yoga practice
• Rehabilitating hip extension after injury or surgery
• View your workout history and progress over time with Volym App