How To Do & Muscles Worked

glute bridges

Glute bridges are a bridge pattern exercise that target the entire lower body, especially the glutes (or the booty). The glutes are important stabilizing muscles for the pelvis and low back region, so it’s important to strengthen them regularly.

DIFFICULTY
Easy
Moderate
Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Glute bridges

Primary Muscles

Glutes Quads Hamstrings

Secondary Muscles

Lower Back Abs

Exercise Type

How to do glute bridges Properly

Step by Step Guide

Begin lying on your back with the legs bent at 90-degrees and the arms down at your sides with the palms down.

Lift your hips up toward the ceiling as you press through the heels and squeeze the glutes. Raise the hips until your body is in a straight line from head to knees.

Then, lower the hips back down to the ground.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is not fully shortening the glutes at the top of the bridge. In order to fully shorten them, do two things. First, be sure you fully extend the hips at the top so that they are in line with the shoulders and knees. Also, go into a posterior pelvic tilt by drawing the pelvic bones up toward the lower ribs.