Adding new exercises to your workout routine keeps things fresh and challenges your body. This glute bridge progression takes you through a series of exercises suitable for beginners and seasoned pros, but remember to listen to your body. This series primarily targets the glutes and hamstrings, but involves some core stabilization, which is great for anyone including runners and individuals with lower back pain.
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To perform a glute bridge properly, it is important to start with your lower back flat against the floor and avoid over arching your lower back/hyperextending when your hips are lifted. All the movement should originate from your glutes and hamstrings.
Glute Bridge
This is the foundation of all glute bridge variations. It is a straightforward exercise and once you have it mastered you can challenge yourself with more advanced variations.
Start on your back with your feet planted firmly on the ground.
Press into your heels and engage your glutes as you lift your hips.
Avoid arching your back.
Slowly lower your hips back down to the ground.
Repeat 15-20 times.
Glute Bridge With Glider
This variation really targets the hamstring, so if you have tight or weak hamstrings, go slow and make sure you are listening to your body.
Start in a basic glute bridge with a glider under one foot.
With your hips lifted, slowly slide your foot on the glider so that your leg is extended and then back.
The key is to keep your hips lifted the entire time.
Repeat 15-20 times.
Glute Bridge With Ball
Another variation that not only targets the glutes and hamstrings, but also challenges the core stabilizers.
Lay on your back with your heels firmly planted on the ball.
Lift your hips and slowly roll the ball inwards and then outwards.
Really focus on keeping this movement controlled and your hips stable.
Repeat 15-20 times or until fatigue.
Single Leg Glute Bridge With Ball
This is the final variation and most challenging as it only uses one leg to stabilize and move the ball. Do not attempt this exercise if you are a beginner.
Lay on your back with your heels firmly planted on the ball.
Lift your hips and lift one leg, then slowly roll the ball inwards and outwards.
Really focus on keeping this movement controlled and your hips stable.
Repeat 15-20 times or until fatigue, then switch to the other side.