Squats aren’t the only booty-building exercise out there. Glute bridges are another great way to build your glutes, hamstrings, back, and core (a group of muscles referred to as the posterior chain).
Not only does this exercise give you a more aesthetically pleasing backside, it is also great for balance, posture, and weight loss and helps counteract the effects of prolonged sitting.
Let’s take a look at why you should add bridges to your workout, how to get the most out of this workout, and some great glute bridge variations you can use to take your routine to the next level.
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Why You Should Grow Your Glutes With Glute Bridges
- Exercising with glute bridges also builds your thighs and lower back. Glute bridges exercise all the muscles of the posterior chain, giving your body an overall more balanced and aesthetically pleasing figure.
- Great for weight loss. Glute bridges recruit some of the largest muscle groups in the body, including the glutes, hamstrings, and muscles of the back and core. These large muscle groups need a lot of calories, making glute bridges great for weight loss.
- Improves your posture. A strong posterior chain is essential for maintaining proper posture. Your glutes work together with the muscles of your lower back and core to straighten your spine and prevent slouching.
- Prevent injury to your lower back and knees. Your glutes are essential muscles for stabilizing your core and knees. Building strong glutes prevents injury to your lower back and knees during exercise and while carrying out daily activities like lifting, running, sprinting, and jumping.
- Easy to do and requires no equipment. Glute bridges are easy to perform once you master the technique and can be done nearly anywhere with no equipment. If you want to add a bit of challenge you can add basic exercise equipment like an exercise mat, weighted foam roller, or free weights.
Ten Minutes Glute Bridge Routine For Firm Butt!
Here’s an awesome glute bridge workout plan you can do in less than 10 minutes.
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1. Close, 5-3 – 30 seconds
Start your routine with a basic glute bridge exercise.
- Start by laying on your back, knees bent, and feet flat on the ground with your heels almost touching your butt and a resistance band at your knees.
- Hold a dumbbell to your pelvis.
- Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
- Hold at the top, then perform 5 pulses by quickly lowering and raising your hips about halfway to the ground.
- Then perform 3 full glute bridges by lowering your hips almost to the ground and then returning to the top.
- Perform this exercise for 30 seconds
2. Feet Far Away, 5-3 – 30 seconds
This is similar to the first exercise but adds a bit more challenge.
- Start in a glute bridge position like in the exercise above, but place your feet a little more than a foot away from your buttocks and a resistance band at your knees.
- Hold a dumbbell to your pelvis.
- Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
- Hold at the top, then perform 5 pulses by quickly lowering and raising your hips about halfway to the ground.
- Then perform 3 full glute bridges by lowering your hips almost to the ground and then returning to the top.
- Perform this exercise for 30 seconds.
3. Wide Bridge – 30 seconds
The wide bridge helps you exercise your outer thighs too.
- Start in a glute bridge position and place your feet close to your buttocks, spread your legs about shoulder width apart, and place a resistance band at your knees.
- Hold a dumbbell to your pelvis.
- Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
- Hold at the top, perform a full glute bridge by lowering your hips almost to the ground then returning to the top.
- Perform this exercise for 30 seconds.
4. Frog – 30 seconds
This stance may seem a bit strange at first but is quite easy once you get the hang of it.
- Start in a glute bridge position, press the soles of your feet together and spread your legs about shoulder-width apart with a resistance band at your knees.
- Hold a dumbbell to your pelvis.
- Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
- Hold at the top, perform a full glute bridge by lowering your hips almost to the ground then returning to the top.
- Perform this exercise for 30 seconds.
5. Hold + Abductor – 30 seconds
- Start in a bridge hold by laying on your back with your knees bent, feet flat and a resistance band placed just above your knees.
- Hold a dumbbell weights to your pelvis.
- Lift your hips off the ground, keeping your body in a straight line from shoulders to knees.
- While in this position perform several abductors by opening and closing your thighs several times against the resistance band.
- Perform this exercise for 30 seconds.
6. Leg To The Top – 30 seconds on each side
This glute bridge variation is a bit advanced but helps you feel the burn.
- Lie on your back with knees bent, feet flat on the ground with resistance bands placed around your knees.
- Lift your left leg straight up towards the ceiling, keeping it extended.
- Push through your right heel to lift your hips off the ground.
- Hold at the top, then lower down slowly.
- Perform this exercise for 30 seconds each on both sides.
7. 1 Leg Crossed – 30 seconds on each side
Finish off the routine with something fun and challenging like the 1 Leg Crossed glute bridge.
- Lie on your back with your knees bent and feet flat on the ground.
- Cross your left ankle over your right knee and hold a weight to your pelvis.
- Push through your right heel to lift your hips off the ground.
- Hold at the top, then lower down slowly.
- Perform this exercise for 30 seconds each on both sides.
How To Max Out Your Booty Gains
- Progressive overload. Just like any other muscle group your glutes grow by progressive overload. For your glutes to grow, you need to gradually increase the intensity of your workout. This could mean using heavier weights, adding fitness bands with greater resistance, heavier body tempering rollers, performing more repetitions, or shortening your rest time.
- Pay attention to your form. Form isn’t everything, but in the long run, it is nearly everything. Focusing on your form helps prevent injury and muscle imbalances, as well as maximize your gains. Some tips include mastering the exercise before adding weights or resistance bands, improving your breathing technique, and performing the exercise in front of a mirror.
- Consistency is key. It can take as long as 6 to 8 weeks to see significant progress even with the right form and a consistent workout plan which is based on the principle of progressive overload. Keep this in mind and don’t expect immediate results, focus on getting stronger and increasing the intensity of your workout every two weeks.
- Give your body time to recover. Muscle growth doesn’t occur in the gym but rather at home while you recover. Giving your body at least 2-3 days between each major workout allows time for full recovery and reduces your risk of injury. Dividing your routine according to major muscle groups allows you to work out nearly every day while still giving your muscles enough time to recover in between. Alternatively, if you choose to perform a full-body workout (which involves all major muscle groups) give your body adequate rest between workouts.
- Use the right equipment. Exercise equipment can be used to quicken progress by progressively overloading your muscles. Also, when used with the right exercises these equipment can help you focus on the right muscle groups. Some great workout tools you can use for your glute bridge workout include resistance bands, weighted foam rollers, free weights like dumbbells and kettlebells, and exercise mats.
Rest easy because we have you covered with some effective and affordable recommendations.
Resistance bands: Try out Bodylastics Veick Bands Set or you can try out the hybrid handled/superband Economy Fitness Package.
Foam rollers: For something affordable try out the Amazon’s High-Density Round Foam Roller or you can try the OPTP Black Axis Firm Foam Roller for something a bit heavier.
Free weights: The Amazon Basics Neoprene Coated Hexagon Workout Dumbbell Hand Weight is a lightweight option or you can go for the Vinyl Coated Cast Iron Kettlebell for a more challenging option.
Exercise mats: The Nike Training Mat 2.0 is our top pick for fitness mats. But the Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat is an affordable, yet reliable option.
Active wear: Feeling comfortable in your clothes is a key part of any workout routine. For breathable, comfortable and practical clothing you can try out QQQ, Girlfriend Collective or CRZ Yoga.
For a workout companion, checkout the video below by Pamela Reif.
Frequently Asked Questions About Gute Workouts
How should I know if the exercise is targeting my glutes?
You should feel a strong contraction in your buttocks during glute bridges. Also, focus on squeezing your glutes at the top of the movement.
Do glute bridges help posture?
Glute bridges can help posture by strengthening the glutes, which plays a key role in stabilizing the pelvis and lower back. Stronger glutes mean better alignment and support for the spine, improving posture over time.
Why is my glute bridge not working?
Your glute bridges may not be effective if you’re not fully engaging your glute muscles, if your form is poor, you’re not giving your body enough time to recover or you’ve not given enough time for the results to become visible. Also, consider increasing resistance or trying different variations to challenge your muscles more.
How do I know if my glutes are activated?
You can tell if your glutes are activated during glute bridges if you feel a strong contraction in your buttocks. Look for the sensation of your glute muscles working rather than other muscle groups like your lower back or thighs.
Booty Gains Unleashed
This glute bridge workout is a great way to build a perky butt at home without having to break the bank with expensive equipment or a costly gym membership. Focus on your form, add a bit of challenge with free weights, resistance bands, and weighted rollers, and watch your booty-building journey take shape.
