How To Do Glute Bridge Properly

The basic glute bridge strengthens the buttocks and hamstrings which is the back of the thigh while enhancing core stability. You can also add it into your strength training workout. It can be used as a warm-up, and is even a good rehab exercise for improving core and spinal stabilization.

How to do glute bridge

Find an open space on the floor and lie on your back, using a mat if you have one. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

Lift the hips off the ground until your knees, hips and shoulders are in the straight line. Squeeze the glutes hard and keep your abs drawn in so that you can’t overextend the back during the exercise.

Hold the bridged position for 20-30 seconds and back down to the starting position. Aim for two sets of ten bridges, two to three times a week, further you may increase more time as per the convenience.


This exercise helps in strengthening the butt, core and erector spinae which runs the length of your back from your neck to your tailbone.

This bridge stretches stabilize hip abductors, gluteus maximus, and hamstrings in Workout and maintain the stability.

It improves the posture of the body and your power and strength will generally improve as these muscle groups get stronger.

Types of bridges

Single leg bridge with lowering the other leg

Medicine ball bridge

Bridge March

Bridge and Curl

Also read here: Glute Bridge: what does it target

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