Skip Nav
Gifts For Women
30+ Stocking Stuffers Perfect For Your Fitness-Loving Friend
Fitness Gear
15 Gifts For Your Friend Who Would Rather Be at the Gym Than the Office
Gifts For Women
All the Health and Fitness Gear Keeping Us Motivated Through the Holidays
How to Warm Up Before a Run
Workouts
The Best Way to Warm Up Before Every Run (Hint: It's Not Stretching)
Healthy Eating Tips
If You Tend to Overeat Nuts, Chips, and Pretzels, This Easy Weight-Loss Hack Is For You

How to Do a Weighted Glute Bridge

I'm a Trainer, and This Is the Exercise You Should Do For a Bigger, Stronger Butt — It's Not Squats

Building a larger butt has definitely become a trend in the fitness community. As a trainer, I have to say that I'm not opposed to it at all. Yes, it has a lot to do with vanity, but at the end of the day, consistently doing lower-body strength exercises primarily focusing on the gluteal muscles will strengthen and activate those muscles. This is important for a few reasons: having active glutes (when the muscles are firing properly) will allow you to improve your athletic performance (running, jumping, etc.), it will prevent dormant butt syndrome (your hip flexors tighten and you may experience back and knee pain), and your butt will look amazing.

One of the most popular glute-activating exercises is the barbell hip thrust. All you have to do is scroll through Instagram and you'll see your favorite influencers, celebrities, and even your friends doing this move. I think it's a great exercise to incorporate into your routine to improve your overall lower-body strength and to enhance your assets, but I don't advise it for beginners since it's an advanced lift.

Instead, I recommend starting with the weighted glute bridge. This will allow you to get comfortable with the movement pattern before progressing to the barbell hip thrust. Curious about how to do it? Continue reading for all the details.

ADVERTISEMENT

Weighted Glute Bridge

  • Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
  • On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
  • Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for three seconds making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
  • Lower down to the ground; this is considered one rep.
  • Complete three sets of 12 reps.
  • Begin to implement this exercise into your routine two to three times a week. Once you're comfortable with this movement pattern, advance to the barbell hip thrust.
Image Source: POPSUGAR Photography / Tamara Pridgett
From Our Partners
Best Fitness Sneakers of 2018
45-Minute No-Equipment Barre Workout
HIIT Cardio Workout
1-Week Video Workout Plan
Pure Barre Reform Strength Workout
How to Use the Leg Press Machine
5-Minute Dumbbell Arm Workout
Quick Home Workout
Bodyweight HVIT Workout
What Workouts Burn the Most Calories?
What Are the Best Bodyweight Leg Exercises?
Biggest Workout Mistakes For Women
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds