7 Glute Bridges That'll Wake Up Your Butt and Core

Updated on 5/31/2023 at 4:25 PM

Getty Images | bojanstory

Want to strengthen your butt, hamstrings, and back, all while working on your core stability? You can do it all in one fell swoop, thanks to the glute-strengthening wonder known as the bridge. You've likely seen this exercise in everything from Pilates workouts and yoga classes to strength workouts and physical therapy routines — that's because it's a beginner-friendly move that just about anyone can benefit from. Doing glute bridges is a great way to build deep core strength and wake up inactive or dormant butt muscles (when they become weak or dysfunctional due to prolonged sitting and tight hip flexors), per the National Academy of Sports Medicine (NASM).

You don't need any equipment to do glute bridges, but you do need some tips to properly activate your glutes while you're banging out reps. Here's an intro to the glute bridge exercise, plus several variations to try. They'll help turn this traditional exercise up a notch or adjust the target to different muscles so you can make the most of this winning move.

Traditional Glute Bridge Exercise

Before you try any variations, it's key to master the traditional glute bridge exercise. To make sure you're properly activating your glutes in the bridge exercise, the American Council on Exercise recommends thinking about first finding a posterior pelvic tilt before you lift your hips. To find a posterior pelvic tilt, think about moving your belly button toward your chin, and your butt toward your heels — similar to the "tuck" motion that's cued in barre or Pilates.

Lie on your back with your knees bent and feet flat on the floor hip-distance apart. Keep your feet underneath your knees, not in front. Press your palms into the floor by your sides.
Find a slight posterior pelvic tilt, then exhale and raise your hips up to the ceiling, engaging your core and squeezing your glutes as you do. At the top of the move, your body should make a straight diagonal line from shoulders to knees.
Hold for one second, making sure your spine doesn't round or arch and your hips don't sag.
Inhale and lower your hips to the floor. That's one rep.
Do three sets of 15 reps.

Marching Bridge

By holding the top of a glute bridge and marching your feet, you increase the demand placed on your core, which is helping to keep you from tilting or tipping over. This bridge exercise variation also asks your bottom leg to hold more weight, which challenges the hamstring and glutes on that side.

Lie on your back with your hands by your sides, knees bent, and feet flat on the floor under your knees. With a slight posterior pelvic tilt, press your heels into the floor to come into a bridge position with a neutral spine. This is the starting position.
Press your left heel into the floor, and keeping your right knee bent, raise your right leg until your shin is parallel to the floor. Try not to let your hips drop or tilt to either side.
Lower your right leg to return to the starting position, then repeat on the other side. That's one rep.
Do three sets of 15 reps.

Single-Leg Bridge

Once glute marches feel easy, you can try single-leg glute bridges, which research shows are great for activating all three glute muscles as well as your hip stabilizers and core. If this feels too challenging, you can also keep your lifted leg bent with the knee at about 90 degrees.

Lie on your back with your knees bent and feet flat on the floor, palms pressed into the floor by your sides. Find a slight posterior pelvic tilt, and then extend your right leg and lift it a few inches off the floor. This is the starting position.
Press your left heel into the floor to lift your pelvis up until your body forms a straight line from shoulders to knees, bringing your right leg with you.
Slowly lower your hips to tap the floor. That's one rep.
Do three sets of 10-12 reps. Repeat on the opposite side.

Bridge With Yoga Block

Whether you use a pillow, Pilates ball, yoga block, or Pilates ring between your knees, this bridge exercise variation engages your inner thighs and helps you connect to your deep core.

Lie on your back with your knees bent and feet hip-distance apart. Place a yoga block or other object between your knees.
Find a slight posterior pelvic tilt, then lift your hips up into a bridge, maintaining tension on the block.
Slowly lower your hips to tap the floor. That's one rep.
Do three sets of 10-12 reps.

Elevated Bridge

Doing the bridge exercise with your feet elevated puts more emphasis on your hamstrings. You can do this with your feet on a step or plyometric box — or to make it even harder, by placing your feet on an exercise ball, as shown.

Lie flat on your back with your knees bent and feet on the ball, arms at your sides. Your feet should be about hip-distance apart.
Slowly raise your pelvis up toward the ceiling to a point where your knees, hips, and shoulders are in one line.
Slowly lower your hips to the floor. That's one rep.
Do three sets of eight reps.

Straight-Leg Bridge Hold With Stability Ball

Like the previous bridge exercise variation, this one also challenges your hamstrings more than a feet-on-the-floor glute bridge. Doing this exercise on an exercise ball increases the balance and stability challenge, but you can also do it with your heels on a chair, step, or plyometric box.

Lie flat on your back and place the ball under your heels, with your legs extended but knees slightly bent.
Press your heels firmly into the ball to lift your hips off the ground, coming into a straight-leg bridge.
Hold this position for 10-30 seconds, then slowly lower your hips to the floor. Do three sets.

Bridge Pose (aka Half-Wheel Pose)

Bridge Pose in yoga is a variation of the bridge exercise, though it's less of a strength move and more of a stretch for the front of your body — namely your chest and hips. While the goal of other bridges is to form a straight line with your body and keep your core engaged, this move is about opening up, so you can allow your back to arch.

Start lying flat on your back with knees bent, feet flat on the floor, and palms pressed into the floor by your sides. Walk your heels as close as you can to your glutes, keeping them hip-width apart. Make sure both feet are parallel.
Lift your hips off the floor. Clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring the shoulder blades closer together underneath your chest.
Hold for three to five breaths. To release this stretch, unclasp your hands and then gently lower your hips to the floor.