Learn how to Do the Glute Bridge: Type, Advantages, and Variations

When most individuals consider glute workouts, they consider barbell squats, deadlifts, and hip thrusts.

And whereas there’s no denying that these are nice workouts for growing your derriere, in addition they require a stage of talent, coordination, and power that may be daunting for those who’re new to weightlifting.

If you happen to fall into this camp, the glute bridge is a greater place to begin.

That’s as a result of the glute bridge is less complicated to study, means that you can begin together with your physique weight and progress slowly, and may be carried out anyplace with out the necessity for gymnasium gear. 

Simply because it’s extra beginner-friendly doesn’t imply you may get away with utilizing slipshod method, although. Like several train, if you wish to make the glute bridge as protected and efficient as potential, it’s important to study correct glute bridge kind.

On this article, you’ll study all the things you have to know about find out how to do a glute bridge, together with what a glute bridge is, the principle glute bridge advantages, which muscle tissues are labored by the glute bridge, one of the best glute bridge variations, and extra.

What Is a Glute Bridge?

The glute bridge, also called the “hip bridge” or the “butt bridge,” is a lower-body train that primarily trains the glutes.

There are a number of variations of the glute bridge that contain utilizing gear just like the barbell glute bridge, dumbbell glute bridge, and banded glute bridge, however the most typical (and the one we’ll concentrate on on this article) is the body weight glute bridge.

Glute Bridge vs. Hip Thrust

The hip thrust is carried out utilizing a bench and a barbell, which suggests it’s straightforward to progressively overload, however you want entry to a gymnasium or well-stocked house gymnasium if you wish to carry out it accurately.

The glute bridge, however, is a body weight train that requires no gear and little or no area. This makes it a greater choice for people who find themselves new to weightlifting and don’t have the power so as to add exterior resistance, are coaching round an damage, or are understanding in a resort or house gymnasium and don’t have a lot area or gear accessible. 

Glute Bridge: Advantages

1. It successfully trains your glutes.

Most individuals have weak glutes as a result of they spend an excessive amount of time sitting on them reasonably than utilizing them.

And when your glutes are weak, you rely extra closely on different muscle tissues close to to the glutes that can assist you transfer, which modifications how your lower-body muscle tissues perform and might lead to pains, strains, and accidents.

(Though you’ll typically hear folks say that sitting is especially unhealthy in your glutes, it’s actually inactivity on the entire that’s in charge for these illnesses.)

What’s extra, having weak glutes compromises your efficiency on workouts the place your glutes are extremely concerned, just like the squat and deadlift, and any sport that requires hip extension, together with operating, leaping, climbing, throwing, sidestepping, and touchdown.

Thus, strengthening your glutes helps you keep away from many widespread aches and pains (significantly knee and lower-back ache) and carry out higher in nearly each sport. 

The glute bridge successfully trains and strengthens the glutes, which helps hold you pain- and injury-free and acting at your finest.

(Oh, and it would make you extra engaging, too.)

2. It’s straightforward to study.

In the case of glute workouts, most individuals consider confirmed glute builders just like the again and entrance squat, Romanian deadlift, and hip thrust.

And whereas it’s true that these are among the many finest workouts for growing your glutes, they’re not at all times an incredible place to begin for those who’re new to weightlifting. That’s as a result of people who find themselves new to power coaching typically don’t have the requisite stage of power and talent to carry out these workouts safely and successfully.

The glute bridge trains the glutes and hamstrings in an identical option to the barbell workouts above, however it’s simpler to study and means that you can begin with simply your physique weight and construct power over time. This makes it best for people who find themselves simply getting began with weightlifting and/or don’t need to go to a gymnasium (but!).

3. It’s extremely adaptable.

Glute Bridge: Muscle tissues Labored

Glute Bridge: Type

Step 1: Set Up

Lie in your again on the ground together with your arms by your sides and your palms going through towards the ground, then place your toes 15-to-18 inches aside about 6-to-12 inches out of your butt and level your toes barely outward (analysis exhibits inserting your toes like this makes the train simpler at coaching your glutes).

Step 2: Thrust

Step 3: Descend

The Finest Glute Bridge Variations

1. Single-Leg Glute Bridge

The single-leg glute bridge, also called the “one-leg glute bridge,” “one-legged glute bridge,” or “SL glute bridge,” is a extra superior model of the common glute bridge that requires you to carry your whole physique weight utilizing only one leg at a time. This makes the single-leg glute bridge helpful for figuring out and night out any measurement or power imbalances you might need.

Tip: Analysis exhibits which you can enhance the quantity of labor your glutes need to do within the single-leg glute bridge by bringing your heel nearer to your butt whereas performing the workouts (6-to-8 inches works effectively for most individuals).

2. Barbell Glute Bridge

The barbell glute bridge is a superb glute bridge variation as a result of it means that you can safely and successfully enhance the burden you carry over time, which is likely one of the finest methods to maximize the muscle-building results of weightlifting. 

3. Banded Glute Bridge

4. KAS Glute Bridge

The KAS glute bridge seems just like the hip thrust, however it’s carried out with a a lot shorter vary of movement. Though some folks choose this as a result of it permits them to “isolate” the glutes, most research present that longer ranges of movement are higher for muscle development, which suggests you’re most likely higher off with the barbell glute bridge or hip thrust. That stated, the KAS glute bridge is a viable various to the barbell glute bridge for those who’re searching for methods to vary up your routine.

5. Static Glute Bridge Abduction

The static glute bridge abduction is a extra superior variation of the body weight glute bridge that includes wrapping a resistance band round your thighs and performing “hip abduction” (shifting your thighs outward, away from the midline of your physique), which will increase the quantity of labor your glutes need to do.

To carry out static glute bridge abduction, wrap a resistance band in a loop round your thighs, then get arrange as you’ll for the body weight glute bridge. Thrust your hips towards the ceiling till your butt, hips, and knees kind a straight line. That is the beginning place. To carry out a rep, squeeze your glutes and push your thighs outward in opposition to the resistance of the band, then permit your thighs to maneuver again towards one another and return to the beginning place.

6. Glute Bridge March

7. Elevated Glute Bridge

8. Dumbbell Glute Bridge

9. Glute Bridge Maintain

Performing the glute bridge with an “isometric” maintain on the prime of every rep will increase the time your glutes are “underneath rigidity,” which makes it more difficult than the common glute bridge and will enhance its muscle-building results. That stated, the glute bridge maintain probably isn’t as efficient as performing weighted glute bridge variations, so it’s best to solely use it if you’re simply beginning out or don’t have any gear accessible.

10 . Smith Machine Glute Bridge

The Smith machine glute bridge most likely isn’t fairly as efficient at growing your glutes as different weighted glute bridge variations, however it’s a workable various for those who don’t have entry to a barbell, dumbbell, resistance band, or glute bridge machine. It can be a viable choice for those who’re coaching round an damage otherwise you merely don’t need to do the barbell model.

The Finest Glute Bridge Exercises

If you wish to maximize muscle development, analysis exhibits that it’s finest to coach your muscle tissues in numerous methods, from totally different instructions, and at totally different angles. 

Thus, a correct “glute bridge exercise” also needs to embody different workouts that prepare your glutes and different decrease physique muscle tissues, resembling your quads, hamstrings, and calves. 

Listed here are two instance glute bridge exercises: one which requires a barbell and one which makes use of simply your physique weight.

The Finest Weighted Glute Bridge Exercise

The Finest Body weight Glute Bridge Exercise

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