Bodyweight Glute Bridge

Instructions for proper form

1. Lie on your back on a mat or flat surface with your knees bent and feet flat on the floor, hip-width apart. 2. Keep your arms resting by your sides or across your chest. 3. Engage your core and press through your heels to lift your hips towards the ceiling. 4. Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees. 5. Hold for 1-2 seconds at the top, then slowly lower your hips back down to the starting position. 6. Repeat for the desired number of repetitions while maintaining proper alignment.

Common mistakes to avoid

1. Arching your back instead of engaging your glutes. 2. Allowing your knees to splay outward; keep them in line with your feet. 3. Pushing through your toes instead of your heels. 4. Lowering your hips too quickly without control.

Benefits

Specific benefits of the exercise

Strengthens the gluteus maximus and engages the core, improving lower body stability and posture.

Expected results and timeframe

With consistent practice (3 times a week for 4-6 weeks), expect increased glute strength, improved hip mobility, and better functional movement..

Who this exercise is best for

Beginners, individuals looking to strengthen their glutes, those recovering from lower body injuries, and anyone seeking improvements in core stability.

Scientific studies supporting its effectiveness

Studies show that glute bridges activate the glutes effectively, contributing to enhanced strength and functional performance in both athletic and everyday movements.

Variations

Beginner modifications

1. Glute bridge march: lift one foot off the floor while holding the bridge position. 2. Elevated glute bridge: elevate your feet on a step or bench for added range of motion.

Advanced progressions

1. Single-leg glute bridge: extend one leg while performing the bridge, enhancing stability and strength. 2. Weighted glute bridge: place a light weight or barbell across your hips for additional resistance.

Integrations

Complementary exercises

1. Single-leg deadlift for hamstring engagement. 2. Squats for overall lower body strength. 3. Planks for core stability.

Super set recommendations

1. Pair with squats for increased glute engagement. 2. Combine with hip thrusts for a comprehensive glute workout.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Circuit: 3 sets (10-15 reps) of bodyweight glute bridges, bodyweight squats, and planks, followed by 1-minute rest. 3. Cool down: 5-10 minutes of stretches focusing on the lower body.

Exercise combinations

Combine with lunges and leg raises for a well-rounded lower body workout.

Best time to do this exercise in your workout

Best performed as part of a lower body workout or a warm-up routine to activate the glutes before heavier lifts.