August 04, 2021 6 min read
Although many people automatically think of squats when they think about building their glute muscles, incorporating exercises like glute bridges can be an easy way to activate and strengthen your glute muscles, especially if you sit for long periods of time.
Glute bridges don't require any equipment, and provide a killer, engaging butt workout. They are a great hip extension exercise that strengthen the posterior chain.
Your posterior chain refers to the chain of muscles that run up the back side of your body from your feet to your head and allow you to perform many day-to-day tasks. Your glutes are part of this chain and the glute bridge is an exercise that has been proven to activate this muscle group effectively. That is what make this exercise such a great addition to squats, lunges, and deadlifts to target your glute muscles for strength and growth.
Not only are you challenging your glute muscles but you are also challenging your mind to learn a new type of movement.
A glute bridge is a great glute activation exercise that is performed on your back. It puts the focus on those glute muscles which control your hip extension and provide strength for your lower back muscles.
Your glutes are actually 3 separate muscles which include:
Your glute muscles do much more than make you look good, they are also extremely important for stability in the pelvis area as well as your lower back.
The more emphasis you put on strengthening your pelvis and lower back, you can help prevent injuries in the future. And by strengthening these muscles, you will be capable of lifting heavier loads.
A glute bridge is a strengthening exercise typically performed on the floor or on a mat but a hip thrust is also a strengthening exercise but typically performed with your upper back placed on an elevated platform such as a bench, with a loaded barbell across your waistline to provide overloading capacity.
Glute bridges are typically performed with your bodyweight which makes them an ideal exercise for those are on the go or don’t have time to make it to the gym. And because you don't need any additional equipment, they can be done at home, in a hotel room, or even in your office.
Glute bridges target your glute muscles, specifically the gluteus maximus which is the largest glute muscle but they also target your your hamstrings which makes them a great warm-upfor deadlifts or squats.
Not only do glute bridges strengthen your lower body but they also strengthen your core and abs. Your core is the driver of all the movements you perform so it is crucial that you incorporate exercises that strengthen your core muscles.
A stable core is responsible for movements as simple as vacuuming your living room carpet to complicated movements like a Romanian deadlift and proper core strength improves your ability to balance which can prevent possible injuries.
Harvard research shows that weak or uncoordinated core muscles can have a negative impact on your everyday acts, back health, participation in sports, housework, posture, and balance.
The glute bridge involves three types of movement: eccentric, isometric, and concentric
Concentric movements are muscle shortening and occur when you are lifting your hips during glute bridges. Isometric movements involve your muscles staying static and occur when you are squeezing your glutes at the top while holding. Eccentric movements are muscle lengthening and occur when you are lowering your hips during glute bridges.
Glute bridges mainly focus tension on the glutes but you can create more engagement in your hamstring muscles by trying to pull your heels towards your shoulders on the floor when your hips are fully extended at the top of the movement.
1. Helps With Lower Back Pain and Overall Lower Body Strength
Lower body strength is crucial for pelvis stability and lower back support. When you have a strong lower back, your posture is better and you are capable of continuing to build strength. Glute bridges are a great way to strengthen your back and stabilize your core without putting additional stress on your lower back.
2. They Are a Great Alternative For Individuals Who Cannot Perform Traditional Squats
Squats are widely popular in the fitness and wellness field but some people have knee, hip, and back problems that prevent them from being able to perform squats, so glute bridges are a great alternative.
3. Improves Overall Posture of Your Body
Good posture projects confidence and you always want to make a good first impression on anyone whether it is at a job interview, on a first date, or simply at the gym. But many of us spend long periods of time sitting which can cause our muscles to weaken and tighten which can lead to poor posture, low back pain and more.
Glute bridges not only strengthen your glute muscles but they can also loosen up tightness caused by sitting all day. This aids in maintaining good posture and which may influence the way people perceive you by improving your posture.
If you've mastered the basic glute bridge, you might want to try some of these variations that are also great ways to challenge your body. By performing these variations, you are redefining your capabilities.
Another variation for this exercise is you can perform it as a banded single-leg glute bridge.
There are numerous glute bridge variations that can be performed with a medicine ball but the one described below is a simple glute bridge with a medicine ball squeeze.
Glute bridges are an extremely effective exercise that can be incorporated into your strength training routine. They do not need any additional equipment and you can perform them essentially anywhere, so they are a great way to engage multiple muscle groups and grow your glutes without any equipment.
If you'd like to add more weight into your workout routine, try adding a barbell (hip thrust) or holding a dumbbell at your hips to make your glute bridges more challenging.
If you enjoyed these glute bridges would like to try out other full-body workouts, check out the best full-body workout for both strength and size.
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