The Glute Bridge: How to Build Muscle and Avoid Common Mistakes

Updated: 20 hours ago


The Glute Bridge: How to Build Muscle and Avoid Common Mistakes

The glute bridge is a highly underrated exercise that can do wonders for your physique. This simple movement targets the glute muscles, which are often neglected in many other exercises. In this article, we will describe how to perform the glute bridge correctly and focus on its muscle-building aspects. We will also discuss some of the common mistakes people make when performing this exercise.


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What muscles does the glute bridge work?

The primary muscle group targeted by the glute bridge is, of course, the glutes. This exercise also works the hamstrings and core muscles as well.


The advantage of this exercise over others is that the glute bridge can be done with just your body weight. This makes it an ideal exercise for those who are new to lifting or don’t have access to a gym.


How to perform the glute bridge?

To perform the glute bridge, start by lying flat on your back with your feet flat on the ground and your knees bent. Drive your heels into the ground and lift your hips off the ground, extending your hips until your thighs and torso are in line with each other. Squeeze your glutes at the top of the movement and hold for a second or two before lowering back to the starting position.


As with any exercise, there are certain cues you should be aware of to ensure you are performing the glute bridge correctly. Firstly, make sure to drive your heels into the ground and not your toes. This will help engage your glutes more effectively. Secondly, keep your core tight throughout the movement to avoid arching your back.


Common Mistakes

One of the most common mistakes people make when performing the glute bridge is not extending their hips fully. This limits the range of motion and prevents you from fully activating your glutes. Another mistake is to arch your back during the movement. This puts unnecessary stress on your spine and can lead to injury. Finally, some people tend to swing their hips as they bridge up, which takes the focus off the glutes and puts it on the lower back. Remember to keep your hips level and move in a controlled manner to avoid this.



Variations of the Glute Bridge


Variation #1: Hip Thrust

The hip thrust is an exercise that is similar to the glute bridge but with a few key differences. First, instead of starting with your feet flat on the ground, you will start by placing them on a raised surface such as a bench or chair. Secondly, you will not extend your hips up so that your thighs and torso are in line with each other. Instead, you will stop when your thighs are parallel to the ground. Lastly, you can add weight to this exercise by placing a barbell on your hips.


Variation #2: Glute Bridge Hold

The glute bridge hold is a great exercise to improve your glute strength and endurance. To perform this variation, start in the same position as the regular glute bridge. From here, lift your hips off the ground and hold the top position for 20-30 seconds. Be sure to keep your core engaged throughout the entire movement to avoid arching your back. You can also add weight to this variation by placing a plate on your hips.


Variation #3: Single-Leg Glute Bridge

The single-leg glute bridge is a great exercise to target each side of your glutes independently. To perform this variation, start by lying on your back with one leg extended straight and the other leg bent with your foot flat on the ground. From here, drive your heel into the ground and lift your hips off the ground, extending your hips until your thigh and torso are in line with each other. Squeeze your glutes at the top of the movement and hold for a second or two before lowering back to the starting position. Repeat on the other side.


Variation #4: Single-Leg Glute Bridge Hold

The single-leg glute bridge hold is a great exercise to improve your glute strength and endurance. To perform this variation, start by lying on your back with one leg extended straight and the other leg bent with your foot flat on the ground. From here, drive your heel into the ground and lift your hips off the ground, extending your hips until your thigh and torso are in line with each other. Squeeze your glutes at the top of the movement and hold for 20-30 seconds. Be sure to keep your core engaged throughout the entire movement to avoid arching your back. You can also add weight to this variation by placing a plate on your hips. Repeat on the other side.


Variation #5: Weighted Glute Bridge

The weighted glute bridge is a great exercise to build strength and muscle in your glutes. To perform this variation, start by lying on your back with a weight placed on your hips. From here, drive your heels into the ground and lift your hips off the ground, extending your hips until your thighs and torso are in line with each other. Squeeze your glutes at the top of the movement and hold for a second or two before lowering back to the starting position.


Variation #6: Swiss Ball Hamstring Curl

This variation of the glute bridge targets the hamstrings more than the glutes. To perform this exercise, start in the same position as the glute bridge. However, instead of extending your hips up, place a Swiss ball under your feet before extending your hips. As you extend your hips, curl the Swiss ball towards your glutes by contracting your hamstrings. Reverse the motion and return to the starting position.



Summary

The glute bridge is a great exercise for building muscle and strength. It can be performed with one leg or two legs, or even add weights. It is a great exercise to target the glutes, hamstrings, and core. Remember to keep your back flat throughout the entire movement and to squeeze your glutes at the top of the movement. Common mistakes with this exercise include arching the back and not squeezing the glutes. If you want to gain more benefits from the exercise try variations like the single-leg glute bridge or weighted glute bridge.


The glute bridge is a fantastic exercise for building muscle and strength, so give it a go and see how it can help you grow!


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


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