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How to do Glute Bridges & Hip Thrusts

What is a glute bridge?

What is a glute bridge

See all glute bridge variations

If you want to add some definition and tone to your lower body or glutes in particular, glutes bridges are a great exercise to add to your exercise routine. Not only will it target your glutes, you'll also strengthen your hamstrings, lower back and core.

The glute bridge exercise recruits one of the largest muscles in your body - your bum - also known as the gluteus maximus, so whether you’re looking to improve your strength or are working in an office desk role where you are sitting down for most of the day, this is a great exercise to try.

If you're keen to start targeting your gluteus maximus (the largest muscle in your bottom) read on to discover how to perform a glute bridge and get the most from each repetition.

COMMONLY ASKED QUESTIONS ABOUT GLUTE EXERCISES

  • It is possible to perform hip thrusts everyday provided you do it at an intensity level that is appropriate and you give yourself adequate rest and time for your body to recover. It's important to keep in mind that more may not necessarily mean better or getting results faster - programming your workouts for optimal effectiveness would be recommended. If you're not sure how to programme your workouts, you can speak to a personal trainer for advice.

  • If formed correctly and over time with progressive overload, glute bridges can help to build your glute muscles and make them stronger.

  • The width of your hips is mainly based on your genetics and anatomy so performing hip thrusts would be unlikely to change the width of your hips. Hip thrusts can help to strengthen and make your glutes appear bigger which in turn, can change the appearance of your lower body.

  • Performing glute bridges should not be hurting your back. If you're feeling tension in your back performing glute bridges, then you may be performing the exercises incorrectly or your body may be compensating for other weaknesses. Common mistakes when perfoming glute bridges is not having the correct foot positioning for your body or overarching the back. If you would like someone to check your form, please speak to a personal trainer.

Glute bridge tips

  • Listen to your body to ensure you're performing the exercise effectively. When performed correctly, you should feel the pressure in the glutes and hamstrings.
  • When adopting the bridge position, the thrust of power should come from your hips rather than your feet.
  • Keep your core engaged throughout the exercise to avoid overextending your back, which can lead to lower back pain.  

How to do a glute bridge

Level: Beginners to Advanced

Equipment required: No equipment neccesary. If you wish to progress this exercise, you can use a weighted barbell.

  1. Lie flat on your back with arms straight by your side, knees bent hip-width apart, and feet flat on the floor
  2. Engage your core and glutes as you lift your hips up towards the ceiling so your shoulders, hips and knees are in a straight line
  3. Hold for a couple of seconds squeezing your glutes before slowly returning to the start position
  4. Slowly return to starting position

   

If you’re not sure if any of the above exercises are suitable for you, please consult your doctor before you start it. Need guidance on how to perform the exercise? Ask a personal trainer at your gym.