Glute Bridge: How to do it correctly

Glute bridge is a common exercise recommended for toned lower body and strength. However, a lot of us don’t really know the correct procedure for performing the same.
Read about glute bridges, how to perform them and what are the benefits.

What is a glute bridge?

Glute bridge is a simple exercise to tone your hip, hamstring, and glutes and strengthen them. It also targets core muscles such as abdominis, six-pack abs, etc, and strengthens them.

Glutes Bridge

How to do glute bridges?

To perform glute bridges, you have to follow the steps given below-

1. Lie down on the floor or ground or mat.
2. Bend your knees upwards and keep the arms inside along with the palms down.
3. Lift your hip until your shoulder, hip and knee are in a straight line.
4. Hold the position for 10 to 15 seconds.

One can also try glute rep with weight. Then lower down the hold position to 7 to 12 seconds.

How many reps of Glute Bridges to do?

You should perform three to four sets. And each set including 20 to 25 reps. And you should hold the position for 10 seconds for a rep.

Benefits of the Glute Bridges

The benefits of glute bridges are as follows-

1. Glute bridge helps to fix the posture of the body. Since it strengthens the glutes, it would help to maintain body posture whenever you are standing or sitting on a chair.
2. Since this exercise targets the butt area but does a great job in activating your core muscles and stabilizing them.
3. Glutes bridge not only helps to tone your butt but also strengthens them.
4. This exercise can give relief from lower back pain as it mainly works on hamstrings, glutes, and knees.
5. It is a great exercise for those who are unable to perform squats due to back, knee, or hip pain.
6. This exercise will give you a strong back.
7. You can sprint faster and jump much higher.

Common mistakes and precaution and safety

Most people perform glute bridges in the wrong way leading to injuries. They raise their hips too high which can lead to strain because it stretches the lower back muscle. You must follow some of the precautions and safety. Avoid this exercise if you are-

1. In the final stage of pregnancy.
2. Healing from surgery or injury related to your back, abdominis, etc.


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