How to Do a Proper Glute Bridge

A glute bridge is an amazing exercise to tone not only your glutes but your core and hamstrings as well. This bodyweight-only exercise can be done anywhere at anytime, and there’s no equipment needed. Watch this quick video as Lindsey Bomgren shows you how to do a glute bridge to tighten and tone your lower body. You’ll not only learn how to do a traditional glute bridge, but you’ll see several variations so you can mix up your workouts and work various muscle groups at a time.

You’ll begin by lying on your back, with your neck and shoulders relaxed. Lindsey will demonstrate how, keeping your feet shoulder-width distance apart, you’ll push your hands into the ground as you lift your glutes and legs off the ground. Lindsey will remind you to pull your belly button in to engage your core, and keep a neutral spine by not arching your back. You’ll lift and lower like this repeatedly–these are your glute bridges! They require you to push up through the heels and squeeze the glutes and hamstrings at the top.

Next, Lindsey will demonstrate some glute bridge variations. One option is to hold the glute bridge, performing an isometric hold at the top of the bridge. Another variation is to use tiny pulses, squeezing through the glutes to further activate every muscle. You can also bring the knee in and push it out, too, making your legs work a little harder. With every variation, it’s important to keep your hips square and your glutes and abdominals engaged.

Glute bridges are low-impact and done on your back, so people of most fitness levels can perform them. Try a glute bridge today and start toning your glutes, legs, and core all at once with this fun and effective move.

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.