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Glute Bridges Exercise for Buttocks - Correct Execution

Glute Bridges Exercise for Buttocks – Correct Execution

Do you want to tone and firm your buttocks? An excellent exercise that will never be missing in your training program at the gym or at home is the glute bridge or more commonly known as the glute bridge. The movement of the buttocks bridge, when there is a correct execution and technique, is a fundamental movement for the involvement of the hamstrings of the legs and specifically of the buttocks.

What Is The Glute Bridge Used For?

The bridge for the buttocks is an extremely versatile exercise that, if performed correctly, is intense and effective for the muscles of the buttocks (read: how to improve the buttocks ), making them toned and firm. In the execution of the glute bridge, the glutes work in shortening, as opposed to the squat. But be careful! Its versatility often leads to neglecting the right execution, thus limiting its benefits.

It is an exercise that does not require the use of any tools and is effective for beginners and for those who have recently approached the weight room but, at the same time, also excellent for intermediate and advanced level subjects. This exercise, in fact, is very versatile and thanks to its many variations it allows you to progress during your training. Let’s go into the correct execution and the most common mistakes.

Glute Bridge: Correct Execution

In order to achieve the benefits, step by step we will list the key points for a correct execution which, accompanied by a good dose of motivation, will bring you closer and closer to your goals. Equipment? You just need a mat!

The starting position is:

  • supine (belly up),
  • with bent knees,
  • feet completely close to the floor shoulder-width apart, not too far from the body,
  • with the calves perpendicular to the ground.
  • The arms are also fully extended to the ground at the sides,
  • the forearm is perpendicular to the floor and forms a 90 ° angle with it.
glute bridge doing it the right way

It is very important to pay attention to keeping the head well aligned to the trunk and if this causes difficulties, you can very well place a pad behind the head in order to favor its alignment.

Begin the movement already with the pelvis in retroversion on the ground, so as not to curve your back when you are down. Take an inhalation in order to activate the core muscles as well, stabilizing the spine throughout the execution. From this setting, push with your heels, lift your buttocks while maintaining the contraction with a controlled movement. It is important that there is proper alignment between the shoulders, pelvis, and knees and they must not touch or be too far apart. The movement must not be broken up but considered in a single sequence.

glute bridge exercise

After holding the contraction for a few seconds, be careful not to lever your arms and keep your gaze facing forward. Exhale and slowly come down by lowering your buttocks and come close to the floor without touching it. From this point, rise again, keeping your glutes contracted, and repeat the previous movement.

Mistakes To Avoid

Despite its apparent simplicity it is possible to make mistakes, so it will be essential to give yourself time to refine the technique without neglecting small but important precautions that will allow you to avoid injuries and at the same time to derive all its benefits from the exercise. Let’s go now to analyze the most common errors:

  • Arching the back leads to starting the movement by first lifting the rib cage, not allowing a complete extension of the hip and this will cause a minimal activation of the buttocks. To avoid this error it is useful to contract the abdominal muscles during the entire execution.
  • The gaze turned towards the ceiling. It is important that you keep it forward, as turning it towards the ceiling you will not be able to reach the maximum retroversion of the pelvis, essential for recruiting and activating the buttocks.
  • Feet too far or too close, as in the first case you will shift the focus to the hamstrings, while in the second case you will cause hyperextension at the lumbar level, thus failing to isolate the movement from the hip extension. It is also important that you keep your feet firmly on the floor avoiding perceiving an excessive activation of the hamstrings to the detriment of the buttocks.
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Muscles Involved In The Bridge For The Buttocks

The glute bridge activates the entire posterior chain involving:

  • hamstring (hamstring, semimembranous muscle, semitendinosus muscle);
  • gluteus maximus.

In addition, since it is an exercise that affects the lower back, it is important to keep the back straight. This is possible thanks to the activation of the abdominal muscles that you will have to contract to avoid causing a bowing of the back and maintaining a correct posture. To learn more read: exercises for buttocks and lordosis.

Buttocks Bridge Workout

The glute bridge is a highly versatile exercise and, like any exercise, it can be adapted into any training program depending on the goals you want to pursue.

How many sets and reps to do?

The sets and reps vary depending on your goal. If this is represented by the growth of muscle mass and you have a hypertrophic purpose it is good that the repetitions go from 8 to 12 or even more and for 4-5 series.

If, on the other hand, you want to push yourself to the limit with the aim of increasing your muscle strength, it is possible to carry out executions with the maximum number of repetitions possible or by using extra loads, with executions of variations of the exercise itself.

In this case, it might be useful to use a logbook that allows you to write down the maximum reached workout after workout, monitoring your path and trying to make progressions.

How many times to train it a week?

Since the buttocks are a large and strong muscle, you can very well insert the bridge exercise for the buttocks even 4 times a week, alternating the stimuli :

  • 2 days focusing on hypertrophy and metabolic stress that generally occurs from 12 to even 30 repetitions,
  • 2 days on increasing your resistance, performing executions with variants where an extra load is used in addition to your body weight, then dumbbells or barbells for example!

In the latter case, you will dedicate yourself to increasing the load used by decreasing the repetitions. It is also possible to insert the Glute Bridge as a glute pre-activation exercise or even as a final exercise in a lower workout.

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How much time to recover?

It can vary from 30 “to 60” when you have a hypertrophic goal aimed therefore also at metabolic stress, or from 60 “to 90” with a workout that requires the use of extra high loads in addition to your body weight, such as using a barbell.

Types Of Glute Buttocks Bridge Exercises

As with any execution, there is a phase in which you get used to the perceived effort: from week to week, the perceived difficulty will be less and the benefits will also decrease. Once this stage is reached, how can you increase your muscle mass and strength? The possible variants of the Glutei Bridge come into play which will create a progression of the difficulty and consequently increase the primary benefits of the exercise.

Monopodial Buttock Bridge

Monopodalic buttock bridge

The monopodial variant concentrates the focus on only one leg: this attitude will cause a greater stimulus of the buttock. From the starting supine position with hips and knees flexed, lift one leg by extending it upward.

At this point work with the leg in support, being careful to keep the hips in line, avoiding unbalancing on one side.

After lifting your hips up, go down slowly and in a controlled manner. Remember not to rest the buttock on the ground during the descent, so as to always have slight muscle tension.

Isometric Glute Bridge

Isometric exercises can be performed by anyone, from beginners to advanced level subjects. Unlike the basic exercise which subjects the two muscles involved to two types of muscle movement, as well as concentric movement and eccentric movement, exercises in isometry involve maintaining a static contraction for a given period of time.

In the case of the glute bridge, raise your pelvis as high as possible, but be careful not to arch your back. Maintain maximum contraction constant without making any movement for the expected time.

Buttocks Bridge With Barbell

Buttocks Bridge With Barbell

The barbell variant leads to an increase in difficulty as it allows you to work with extra weight compared to your body weight. It is an advanced exercise that will guarantee you excellent results both at the hypertrophic level and at the level of increase in muscle strength. The starting position is identical to the basic glute bridge exposed earlier.

Once you have the correct trim, place the bar over your hips and hold it steady with two hands as you perform. As usual, lift your pelvis into the bridge position and hold the position for about 2 seconds, contracting your glutes. Then return slowly and in a controlled way to the starting position, avoiding sudden movements or jerks of the lumbar area.

With Dumbbells

Place the weight on the lower abdomen and make the usual setting following the basic movement of the bridge for the buttocks. Always pay attention to keeping the back straight, the abdominal muscles contracted, and with them also the buttocks when they reach the top. Hold the handlebar in your hands, preventing it from slipping.

Buttocks Bridge With Elastic

Buttocks Bridge With Elastic

In case you don’t have any dumbbells or barbells available, an excellent alternative to increase the intensity of the exercise is to use an elastic band, even in conjunction with the use of the dumbbell or barbell. There are elastic bands of different resistance, which can also be easily purchased online, which allows you to increase the difficulty of execution from time to time.

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The position to be maintained is the usual, with the difference of the elastic band positioned just above the knees. During execution, slow and controlled, you will see a larger difficulty caused by the elastic resistance itself.

With The Ball Between The Knees

Another variation involves the use of a ball, which you will position, always starting from a supine position, between the knees. Squeeze the ball intensely while contracting the buttock and, always in a slow and controlled way, perform the movement always paying attention to keeping your back straight, looking forward, knees aligned, never holding your breath.

Glute Bridge Trx

The Trx is an excellent tool to improve and increase the perception of your body: lie down with your legs bent and place your feet inside the handles of the Trx, always shoulder width. The execution is the same as the basic exercise, so extend your hips upward and contract your glutes by pushing down with your feet. Watch your breathing and keep your knees bent at the same angle throughout the movement.

Glute bridge to the Leg Extension

Place the shoulders in support of the seat, while the pelvis is under the pillow where, usually, the ankles are positioned to train the quadriceps.

From this position, you can continue with the movement, bringing your buttocks up and contracting them. Come down slowly and check your breathing. In this way, the part of the Leg Extension resting on the pelvis will act as a balance wheel. In this way, you will be able to modulate the load used according to the number of sets, repetitions, recovery, and of course objectives.


The Glute Bridge or Glute Bridge is an exercise as versatile and easily adaptable as it is effective. The work is aimed at the muscles of the legs and buttocks so as to make them strong and toned. Its versatility allows you to increase its intensity, with variants characterized by the use of extra loads or equipment such as elastic bands, leg extensions, and trx.

Despite its apparent simplicity, it is good to pay attention to executive details such as breathing and the correct attitude to maintain during the exercise, so that you can enjoy its incredible benefits.

In addition, the Glute Bridge is a fundamental exercise for learning the “Hip movement”, as well as managing the hip and spine. Correct execution of the Glute Bridge will help you to perform correctly and also benefit from all the other exercises defined “Dominant Hip” such as the Back Squat, the Romanian Deadlift, monopodalic, classic, or sumo.

This importance denotes how fundamental it is not to underestimate it, on the contrary! You can also use it as functional assessment tests. If there are any problems, we will act with corrective exercises and then, over time, move on to more complex “dominant hip” exercises. In addition to a great aesthetic improvement, it will help you to perceive a difference in strength and power as this exercise “teaches” the muscles involved to work in harmony thus decreasing the risk of injury. In short, it will never be missing from your training program!

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