5 Glute Bridge Variations to Tone Your Butt

The glute bridge should be included in every workout routine. This exercise stretches the hips, tones the butt, reduces lower back pain and strengthens the core.

This exercise is essential if you sit for long hours, because itíll help undo the negative effects of sitting.

Before I show you different glute bridge variations, first learn how to perform the classic glute bridge properly.

Classic Glute Bridge

Make sure you learn how to perform this exercise properly before you advance to more challenging variations.

How to perform:

Lie flat on your back then bend your knees until theyíre directly above your ankles. Place your palms on the floor on each side.

Tighten the glute and ab muscles then slowly lift your butt as high as possible.

Squeeze the butt at the top for two seconds then lower it to the starting position and repeat.

5 Glute Bridge variations

1. Single leg Glute Bridge

This variation is more effective than classic Glute Bridge.

How to perform:

Lie flat on your back and lift one leg off the floor and bend the other leg until the knee is directly above the ankle.

Place your palms on the floor then lift your butt high and squeeze at the top for two seconds.

Complete reps for one leg then switch legs and do the same number of reps.

2. Glute Bridge pose

This isometric variation is great for strengthening the core.

How to perform:

Lie flat on your back, bend your knees, keep feet apart and then place your hands on the floor.

Lift your butt high off the floor and then hold that position as long as possible.

Remember to keep your heels on the floor throughout.

3. Marching Glute Bridge

This is a combination of bridge pose and the single leg bridge.

How to perform:

Lie flat on your back, bend the knees and place palms on the side.

Tighten the butt and core then lift the butt off the floor.

While in that position, lift the right knee until the hip is on a 90 degree angle.

Slowly return the right leg to the floor then lift the left leg and continue marching.

Donít lower your butt until you complete the set.

4. Glute Bridge with kick

How to perform:

Get in the glute bridge starting position.

Lift the left leg off the floor, straighten its knee and keep it parallel to the opposite thigh.

Lift the butt off the floor. Kick the left leg up without moving the hips.

Lower the leg to starting position. Complete reps for one leg then switch legs.

5. Elevated Glute Bridge

This variation is great for advanced trainees who find the regular bridge too easy.

How to perform:

Lie on your back and place your feet on a bench or stability ball.

Keep your knees bent at 90 degrees. Then tighten abs and glutes.

Slowly lift the butt as high as possible and squeeze at the top for 2 seconds.

Lower the butt to the starting position and repeat.

 

Which glute bridge variations do you use to tone your butt?

37 comments

Siyus C
Siyus Copetallus2 months ago

Thank you for sharing.

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Jim Ven
Jim Ven2 months ago

thanks for sharing.

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Jeff S
Jeff S3 months ago

tyfs

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chris b
chris b3 months ago

And that's what our bodies should look like.

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Twila H
Twila H3 months ago

Thanks!

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faith v
faith v3 months ago

Good to know :-)

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Danuta W
Danuta W3 months ago

Thank you for sharing

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Rhonda B
Rhonda B3 months ago

Noted. TYFS

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George L
George L3 months ago

thanks for sharing

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Ron B
Ron B3 months ago

Ah, yes...I'll get right on this.

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