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Exercise 101: The Glute Bridge

Exercise 101: The Glute Bridge

What is a glute bridge?

Not half as tricky as the full bridge you may have performed in the school playground, the glute bridge involves you lying on the floor with your legs bent, and then pushing up with your hips, just your head, shoulders, arms and feet remain on the floor.

Your bum and back will form a straight slope down to your head.

What’s the benefit?

The Glute Bridge is great for engaging abs, lower back, hips, quads, hamstrings and glutes, and it’s really very simple to do. This exercise helps to warm up your spine before a workout, and activates the muscles in the lower body.

How should you do it?

Lie on your back with your knees bent, with feet flat on the ground, hip-width apart, keep your arms relaxed at your sides. Slowly raise your hips off the floor by activating your glutes and hamstrings, pushing your heels into the floor.

Once you reach the top, pause for a couple of seconds and return to your start position by slowly unrolling your body from the top.

Who should do it?

This is a basic exercise often overlooked because of its simplicity, and it can be done by anyone.

For those wanting to make it more challenging, you could:

rise up onto your toes when you get to the top of the bridge;

place your feet on an elevated surface such as an exercise ball;

do single leg variations; or

put a bar across your hips.


the author

Laura Briggs

Laura is a fitness writer who loves running ultra marathons. In addition to training for her epic runs she finds time for strength training, Pilates and Yoga. .