How you can 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 ability, coordination, and energy that may be daunting in case you’re new to weightlifting.

For those who fall into this camp, the glute bridge is a greater place to start out.

That’s as a result of the glute bridge is simpler to be taught, means that you can begin together with your physique weight and progress slowly, and will be carried out anyplace with out the necessity for fitness center tools. 

Simply because it’s extra beginner-friendly doesn’t imply you may get away with utilizing slipshod method, although. Like every train, if you wish to make the glute bridge as secure and efficient as attainable, you must be taught correct glute bridge type.

On this article, you’ll be taught all the pieces you should know about how you can do a glute bridge, together with what a glute bridge is, the principle glute bridge advantages, which muscle groups are labored by the glute bridge, the perfect 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 tools just like the barbell glute bridge, dumbbell glute bridge, and banded glute bridge, however the commonest (and the one we’ll concentrate on on this article) is the body weight glute bridge.

Glute Bridge vs. Hip Thrust

Many individuals suppose the glute bridge and the hip thrust are interchangeable.

Whereas these two workouts are alike in that they each contain extending your hips (growing the gap between your thighs and stomach), there are some vital variations.

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

The glute bridge, then again, is a body weight train that requires no tools and little or no house. This makes it a greater possibility for people who find themselves new to weightlifting and don’t have the energy so as to add exterior resistance, are coaching round an damage, or are understanding in a resort or residence fitness center and don’t have a lot house or tools 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 fairly than utilizing them.

And when your glutes are weak, you rely extra closely on different muscle groups close to to the glutes that will help you transfer, which modifications how your lower-body muscle groups perform and could lead to pains, strains, and injuries.

(Though you’ll usually hear folks say that sitting is especially dangerous to your glutes, it’s actually inactivity on the entire that’s responsible for these illnesses.)

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

Thus, strengthening your glutes helps you keep away from many frequent 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 preserve you pain- and injury-free and acting at your greatest.

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

2. It’s straightforward to be taught.

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

And whereas it’s true that these are among the many greatest workouts for growing your glutes, they’re not at all times an important place to start out in case you’re new to weightlifting. That’s as a result of people who find themselves new to strength training usually don’t have the requisite stage of energy and ability to carry out these workouts safely and successfully.

The glute bridge trains the glutes and hamstrings in an identical technique to the barbell exercises above, but it surely’s simpler to be taught and means that you can begin with simply your physique weight and construct energy over time. This makes it supreme for people who find themselves simply getting began with weightlifting and/or don’t wish to go to a fitness center (but!).

3. It’s extremely adaptable.

There are various body weight glute bridge and weighted glute bridge variations you are able to do, together with the . . .

  • Single-leg glute bridge
  • Banded glute bridge
  • Dumbbell glute bridge
  • Barbell glute bridge
  • Smith machine glute bridge

. . . so irrespective of how you want to coach or what tools you will have accessible, you’ll be able to nearly at all times discover an efficient glute bridge variation to incorporate in your exercises.

Extra about how you can do these variations quickly!

Glute Bridge: Muscle groups Labored

The principle muscle groups labored within the glute bridge are the gluteus maximus, medius, and minimus, the hamstrings, and the hip adductors.

Right here’s how these muscle groups look in your physique:

Glute Bridge: Muscles Worked

Glute Bridge: Type

One of the best ways to be taught how you can do a glute bridge is to interrupt the train up into three elements: arrange, thrust, and descend.

Glute Bridge: Form

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 (research reveals inserting your toes like this makes the train more practical at coaching your glutes).

Step 2: Thrust

Carry your butt off the ground by urgent your shoulders and heels into the ground. As you thrust your hips towards the ceiling, push your knees out in the identical route as your toes. Proceed thrusting your hips upward till your butt, hips, and knees type a straight line and your shins are vertical.

Step 3: Descend

Reverse the motion and return to the beginning place. This can be a mirror picture of what you probably did in the course of the thrust. Decrease your physique underneath management, and as soon as your glutes contact the ground, start the subsequent rep.

The Greatest 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 elevate your total physique weight utilizing only one leg at a time. This makes the single-leg glute bridge helpful for figuring out and night out any size or strength imbalances you might need.

Tip: Research reveals which you could improve the quantity of labor your glutes must 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 wonderful glute bridge variation as a result of it means that you can safely and successfully improve the burden you elevate over time, which is likely one of the greatest methods to maximize the muscle-building results of weightlifting. 

3. Banded Glute Bridge

The banded glute bridge is an effective various to the body weight glute bridge if you wish to make the train more durable, however don’t have entry to a fitness center (when touring, for instance). To arrange the glute bridge with band, sit on the ground and lay a resistance band throughout your lap and pin every finish of the band to the ground on both aspect of your physique utilizing one thing heavy (like weight plates or dumbbells). Then, lie again and carry out the train the identical approach you’d carry out the common glute bridge.

4. KAS Glute Bridge

The KAS glute bridge appears just like the hip thrust, but it surely’s carried out with a a lot shorter range of motion. Though some folks choose this as a result of it permits them to “isolate” the glutes, most studies show that longer ranges of movement are higher for muscle progress, which implies you’re in all probability higher off with the barbell glute bridge or hip thrust. That mentioned, the KAS glute bridge is a viable various to the barbell glute bridge in case you’re in search of 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 entails wrapping a resistance band round your thighs and performing “hip abduction” (shifting your thighs outward, away from the midline of your physique), which increases the quantity of labor your glutes must do.

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

6. Glute Bridge March

The glute bridge march (or “marching glute bridge”) is a body weight glute bridge variation that means that you can practice all sides of your physique independently, which implies it’s good for figuring out and night out any muscle imbalances you might need. In contrast to most different glute bridge variations, nonetheless, the glute bridge march requires ample stability and coordination, which implies it won’t be appropriate in case you’re very new to energy coaching.

7. Elevated Glute Bridge

The elevated glute bridge entails performing a glute bridge together with your toes elevated one-to-two toes off the ground on a steady field or bench. This makes it harder than the common glute bridge, which implies it’s a very good variation to make use of as soon as the common glute bridge turns into too straightforward.

8. Dumbbell Glute Bridge

The dumbbell glute bridge (or “db glute bridge”) is identical because the barbell glute bridge, solely as an alternative of utilizing a barbell you utilize a dumbbell. Doing the glute bridge with a dumbbell is an effective possibility in case you’re understanding in a resort or residence fitness center and don’t have a barbell accessible, or in case you’re new to weightlifting and wish to begin out with a weight that’s lighter than a barbell.

9. Glute Bridge Maintain

The glute bridge maintain entails moving into place to carry out an everyday glute bridge, thrusting your hips towards the ceiling till your butt, hips, and knees type a straight line and your shins are vertical, holding this place for 5-to-10 seconds, then reducing your butt to the bottom and repeating. 

Performing the glute bridge with an “isometric” maintain on the high of every rep will increase the time your glutes are “under tension,” which makes it tougher than the common glute bridge and should improve its muscle-building results. That mentioned, the glute bridge maintain probably isn’t as efficient as performing weighted glute bridge variations, so you must solely use it if you’re simply beginning out or don’t have any tools accessible.

10 . Smith Machine Glute Bridge

The Smith machine glute bridge in all probability isn’t quite as effective at growing your glutes as different weighted glute bridge variations, but it surely’s a workable various in case you don’t have entry to a barbell, dumbbell, resistance band, or glute bridge machine. It will also be a viable possibility in case you’re coaching round an damage otherwise you merely don’t wish to do the barbell model.

The Greatest Glute Bridge Exercises

If you wish to maximize muscle progress, research reveals that it’s greatest to coach your muscle groups in numerous methods, from totally different instructions, and at totally different angles. 

Thus, a correct “glute bridge exercise” also needs to embrace different workouts that practice your glutes and different decrease physique muscle groups, corresponding to 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 Greatest Weighted Glute Bridge Exercise

  • Barbell Again Squat: 3 units of 4-to-6 reps with 2-to-3 min relaxation
  • Barbell Glute Bridge: 3 units of 8-to-10 reps with 2-to-3 min relaxation
  • Romanian Deadlift: 3 units of 8-to-10 reps with 2-to-3 min relaxation
  • Single-Leg Glute Bridge: 3 units of 10-to-20 reps with 2-to-3 min relaxation

The Greatest Body weight Glute Bridge Exercise

  • Body weight Bulgarian Cut up Squat: 3 units of 10-to-20 reps with 2-to-3 min relaxation
  • Single-Leg Glute Bridge: 3 units of 10-to-20 reps with 2-to-3 min relaxation
  • Body weight Squat: 3 units of 10-to-20 reps with 2-to-3 min relaxation
  • Elevated Glute Bridge: 3 units of 10-to-20 reps with 2-to-3 min relaxation

And if you need extra exercises like these, in addition to a weight-reduction plan plan that’ll allow you to construct muscle, lose fats, and get wholesome, try my best-selling health books Bigger Leaner Stronger for males, and Thinner Leaner Stronger for ladies.

+ Scientific References

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