Progress your glute training and strength results by using these glute bridge variations in your workouts. These glute bridges target all of the glutes in some way but primarily focus on hip extension.
As a Certified Strength and Conditioning Specialist, I use these variations in every one of my home workout programs to get the best results for my clients. Glute training helps reduce back pain, scale down knee pain, and improve posture.
These glute bridge variations are a great way to support your lower back, pelvis, and core. Since the glutes are one of the largest muscles in the body, learning to engage the glutes is crucial to getting stronger.
And since the glute responds well to variety (it's how you grow glutes), using these bridges is a great way to keep challenging them.
A quick reminder that the exercise variations can be tweaked even further by adding dumbbells or a mini band to them to make them harder.
The Glute Bridge Variatiins
Scroll through the video below to see a demonstration of all the bridge variations listed.
- Single leg glute bridge (0.30)
- Glute bridge with pause (0.37)
- Knee banded bridges (0.42)
- Extension banded bridges (0.47)
- Double banded bridges (0.57)
- Single leg bridge with pause (1.01)
- Glute walkout (1.08)
- Dumbbell bridge with pause (1.20)
- Glute march (1.25)
- Feet elevated brudge (1.30)
- Feet elevated march (1.35)
- Elevated paused bridges (1.42)
- Single leg elevated bridge (1.47)
- Barbell bridge (1.53)
- Bench bridge (hip thrust)
Other Glute Training Resources
- Glute isolation exercises
- 10 minute banded glute workout
- Best at home glute exercises
- Glute hypertrophy workout
- Workout finishers for strong glutes
- How glutes help alleviate back pain
- The best glute activation exercises
- Progressive Glute Workouts
- The best dumbbell exercises for your booty
Frequently Asked Questions About Glute Training
Growing glutes is a combination of a strategic training program with the best glute exercises, making sure to train the glutes through a variety of repetitions and loads, and eating enough food to stimulate growth.
The glutes respond well to variety. This means that because you're not going heavy in every glute workout, you can train lower glutes multiple times per week. A good place to start it working gluteus maximus exercises into four workout days per week.
Mini band glute exercises are wonderful for growing glutes so long as the exercises are progressive (continually getting harder). The mini band offers a bit of tension to the glute muscles in the hardest part of an exercise which is a great way to grow the glutes and improve glute strength.
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