Let me guess, you're here because you're curious about how to build a bigger booty.
Well, I don't blame you. Building your glutes is all the hype nowadays. I think I speak for all my ladies when I say, we'd love to fill out our jeans, leggings, or shorts a bit more.
Having a strong backside is also important for maintaining everyday mobility and strength. That's something we can all benefit from. After all, glutes aren't all for show!
So ... what are the benefits of glute bridges? Well, I think I just named a few, did I not? But, if you want a full breakdown of the many benefits they have to offer, stick around!
Let's talk about the awesome benefits of glute bridges, how to do them properly, and why they'll quickly become your new go-to exercise!
What Are Your Glutes?
Your glutes, in simple terms, are the muscles of your butt. Believe it or not, it's actually three separate muscles:
• The gluteus maximus
• The gluteus medius
• The gluteus minimus
They are layered and run in different directions to allow for various movements. Some of these movements include:
• Standing up straight from bending over (hip extension)
• Sitting butterfly (hip rotation)
• Lifting your leg out to the side (leg abduction)
• Stabilizing the hip and knee while walking and running
There's no doubt that your glutes are important. So, what are glute bridges all about then?
What is a Glute Bridge Exercise?
Glute bridges are pretty close to what you'd think they are. You make a bridge with your torso by bracing your core and squeezing your glutes and hamstrings.
People choose to do glute bridges for a wide variety of reasons. For the most part though, it's a great way to improve glute strength and size. Some people even like doing them as a warmup exercise for the glutes as well.
It's definitely one of my personal favorites on glute day, and even leg days in general.
First, let me walk you through exactly how it's done. Then, we'll dive into all the benefits that glute bridges have to offer!
How to Do a Glute Bridge
The good news is, glute bridges are pretty easy to do for most people. Plus, there are variations to make them more difficult, if needed!
You can even do single-leg glute bridges if you're looking for a real challenge. I'll give you 3 variations to pick from! Allow me to explain how they're done...
Bodyweight Glute Bridge
How To:
1. Lay with your back flat on the floor and bend your knees, planting your feet flat on the ground. Your arms will stay at either side of your body the entire time.
2. Brace your core and lift your hips off the ground by squeezing your glutes and pushing through your feet.
3. Drive your hips forward until you form a bridge with your whole upper body. Squeeze your glutes and hamstrings at the top.
4. Lower your body back to the ground and repeat this for reps!
Weighted Glute Bridge
How To:
1. Grab a pair of dumbbells and put them at either side of your body. Lay with your back flat on the floor and bend your knees, planting your feet flat on the ground.
2. Grab a dumbbell in each hand and hold them directly on top of your hips.
3. Brace your core and lift your hips off the ground by squeezing your glutes and pushing through your feet.
4. Drive your hips forward until you form a bridge with your whole upper body. Squeeze your glutes and hamstrings at the top.
5. Lower your body back to the ground and repeat this for reps!
Single-Leg Glute Bridge
How To:
1. Lay with your back flat on the floor and bend your right knee, planting your right foot flat on the ground. Your left leg will remain flat and straight, while both of your arms rest at either side of your body.
2. Brace your core muscles and lift your hips off the ground by squeezing your right glute and pushing through your right foot only. Keep your left leg straight as it comes off the ground naturally with your hips.
3. Drive your hips forward until you form a bridge with your whole upper body. Squeeze your glutes and hamstrings at the top.
4. Lower your body back to the ground and repeat this for reps before switching to your left leg and repeating!
What Are The Benefits of Glute Bridges?
Obviously, growing your glutes is one of the biggest benefits to glute bridges, no doubt. However, there are several other benefits of this movement as well...
1. Glute Bridges Can Help With Better Glute Mind-Muscle Connection
Like I mentioned earlier, a lot of people enjoy doing glute bridges as a warmup. That's because it's a great exercise to help warm up your glutes.
This can be super beneficial if you're getting ready to do squats, deadlifts, or even just a leg day in general.
When I say mind-muscle connection, what I'm saying is being able to feel your glutes contract. If you can feel the muscle moving, you can really reap the benefits of the exercise. When you struggle to get your glutes engaged, other muscles can start to take the extra load to compensate.
This can lead to muscle imbalances, postural issues, and more. You want to avoid this at all costs!
2. Glute Bridges Are Low-Impact
The glute bridge is also a super low-impact exercise! It won't wear on your joints, or tendons like other movements can.
This can help you focus on targeting your glutes even more effectively.
3. Glute Bridges Can Strengthen Your Posterior Chain
Another benefit to the glute bridge is its ability to strengthen the entire backside of your body.
It will target your glutes, hamstrings, and core! Strengthening these muscles can really help improve your posture as well.
4. Glute Bridges Can Enhance Your Performance
The glute bridge is a great exercise when it comes to your athletic performance too. With stronger glutes and hamstrings, you can improve exercises like:
• Deadlifts
• Squats
• Running
• Jumping
...and that's just to name a few benefits! These movements alone can improve your performance in nearly any sport or activity.
On top of that, it can also help your movement in everyday life. What's better than that?
Have Any Other Questions?
Clearly, glute bridges are a phenomenal exercise you can add to your training routine for all sorts of benefits. So, if you haven't been doing them, this is your sign!
If you're looking for other beneficial exercises to help reach your goals, we can help!
That's actually one of the many reasons we created the 1st Phorm App! The 1st Phorm App is an incredible tool that is designed to help you reach your health and fitness goals.
No matter where you're at in your journey, the app can help.
You'll get access to everything from custom workout programs to nutrition tracking, 1-on-1 help from an advisor, daily live streams, educational content, progress tracking, and more!
So, download the 1st Phorm App and start pursuing your goals today!
If there's ever anything we can do to help out in the meantime, that's what we're here for. Just reach out to our team of NASM Certified Personal Trainers and Certified Nutrition Coaches. They are available to talk to you and help you reach your goals for free! Shoot us an email at CustomerService@1stPhorm.com or give us a call at 1-800-409-9732 anytime.
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