Want to strengthen your butt, hamstrings, and back, all while working on your core stability [1]? 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 [2] and yoga classes to strength workouts and physical therapy routines [3] — that's because it's a beginner-friendly move that just about anyone can benefit from.
And if you have a suspicion that the glute bridge isn't a serious exercise because you can technically do it lying down, banish the thought. Bridges rival squats in their benefits. Doing glute bridges is a great way to build deep core strength and wake up inactive or dormant butt muscles [4] (when they become weak or dysfunctional due to prolonged sitting and tight hip flexors), per the National Academy of Sports Medicine [5] (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.
— Additional reporting by Mirel Zaman
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 [7] 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 [8] 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.
Weighted Glute Bridge Exercise
Once you feel confident in a bodyweight bridge exercise, adding a weight can increase the challenge to your muscles.
- 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. Hold a dumbbell or kettlebell on your pelvis, between your hip bones.
- Find a slight posterior pelvic tilt, then exhale and raise your hips up to the ceiling, engaging your core [9] 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.
Bridge Chest Press
To recruit your upper body while also performing a bridge, you can add a chest press to the top of the movement. Make sure to choose the correct weight [10] that allows you to maintain your form while adding the press.
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Hold a dumbbell in each hand. Raise your hands to hold the dumbbells by your chest, with your elbows pointing straight out from your sides.
- Squeeze your glutes to push your pelvis up to the ceiling, coming into a glute bridge.
- Holding the bridge, press the weights to the ceiling directly above your shoulders, then lower them with control. Be sure to maintain a strong bridge position the entire time (don't let your hips sink or rise out of line). That's one rep.
- Do three sets of 10 to 20 reps.
Single-Leg Bridge
Once glute marches feel easy, you can try single-leg glute bridges, which research shows [11] 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.
Glute Bridge Abduction
To add an extra effort to a single-leg bridge, add an abduction to the top. This will recruit your side glutes on top of your other muscles — and you'll likely feel it the next day.
- 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.
- At the top of the movement, pause and move your right heel out a couple of inches, then bring it back in.
- Slowly lower your hips to tap the floor. That's one rep.
- Do three sets of 10-12 reps. Repeat on the opposite side.
Side Bridge
While a side bridge isn't a "true" glute bridge (it's also called a side plank), it activates the obliques, hips, shoulders, and transversus abdominis.
- Start on the floor lying on your side. Bend your knees 90 degrees.
- With your elbow directly beneath your shoulder, press your forearm into the mat, engaging your core and outer thigh until your bottom hip lifts off of your mat.
- Make sure your shoulder is pulled away from your ears and down toward your hips, and draw your shoulder blades together to engage your upper back muscles. Think about pressing the muscles of your lower abdominals into your lower back and driving your inner thighs into one another.
- Your gaze should be directed straight in front of you and your neck should be in a neutral position.
- Hold this move for 30 seconds, then lower your hip back to the mat.
- Repeat on the other side. Aim to do three to five rounds with proper form.
Lauren Mazzo [12] was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
Mirel Zaman [13] is the wellness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.