6 Reasons You Should Do Glute Bridges Every Day

Anyone whoís into fitness has that one exercise they swear by. For me, itís the glute bridges. I love this exercise because it helps undo the effects of sitting for long hours.

If you sit all day, chances are you have weak glutes. Your posture might be causing you pain and discomfort. Even worse, you could be struggling with knee, hip or lower back pain. Well, doing glute bridges regularly can fix all these problems.

Related: 10 Yoga Poses For People Who Sit All Day

This exercise targets the glutes, hamstrings, lower back and abs. This may surprise you, but glute bridges engage glute muscles better than squats and lunges.

If you donít know how to do glute bridges properly, watch the video at the end of the article. Here are the benefits of doing glute bridges every day.

1. Better posture

Glute bridges can fix posture problems like lower crossed syndrome, which is caused by weak gluteal muscles and tight hip flexors. This exercise loosens tight hip flexors and strengthens the glutes.

Bridges strengthen the core and as result, prevent the belly from sticking out. Doing this exercise for 5 to 10 minutes every day can help correct poor posture.

2. Stronger core

We use the core in almost every movement. We engage it when climbing stairs, running, lifting things or doing various exercises.

Glute bridges strengthen the three main core muscles, glutes, lower back and abs. If you canít do pushups because of a weak core, use this exercise to build core strength.

3. Help hip, knee and lower back pain

Glute bridges mitigate pain in the hips, knees, and lower back if done correctly. Theyíre so effective because they loosen the hip flexors and hamstrings. Tightness in these two muscles causes pain in the lower body.

In fact, the other day I had hip pain (I sit for long hours) and after a few sets of glute bridges, the pain disappeared. Thatís how powerful this exercise is!

4. Bigger and rounder butt

Squats have been popularized as the best exercise for bigger and rounder butt but they donít fully engage the glutes. Squats mainly target the quadriceps and hamstrings.

Glute bridges on the other hand engage more glute muscle fibers. If you do them with weights, they can quickly transform your butt.

Note that itís not just women who need a toned butt.

5. Improve balance

Doing bridges strengthens the hamstrings, back extensors and glutes, all which are vital for improving balance.

Itís important to build balance as you grow older. Lack of balance can increase risk of falls and fractures.

6. Boost athleticism

Whether you want to run faster or jump higher, glute bridges can help. In fact, strengthening the glutes is a more effective way to improve vertical jump than strengthening the calves.

Even in sports like boxing, glute strength is essential for improving punching power.

How to do glute bridges

Donít rush through sets when doing this exercise. Control your motion and perform every rep slowly.

Lie on your back then bend the knees and bring the heels close to the thighs. Make sure the ankles are directly below the knees.

Place your hands on either side of the body.

Tighten your core then slowly raise the hips off the floor as high as possible.

Squeeze the glutes for 3 seconds at the top position. Then slowly lower them until they almost touch the floor and then raise them again. Repeat this movement until youíre exhausted.

Remember that doing the same exercise repeatedly wonít give you great results so try these glute bridge variations.

Will you add glute bridges to your daily routine?

52 comments

W. C
W. C3 months ago

Thanks.

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William C
William C4 months ago

Thank you.

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Ruth S
Ruth S4 months ago

Thanks.

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Ellen J
Ellen J4 months ago

Except for the bigger, rounder butt, this sounds good. I'll share with people in my movement class.

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Chad Anderson
Chad A4 months ago

Thank you!

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Angela K
Angela K4 months ago

Thanks for sharing :-)

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Paulo R
Paulo R4 months ago

ty

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Anne G
Anne G4 months ago

Thanks.

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Leo C
Leo Custer4 months ago

Thank you for sharing!

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Winn A
Winnie A4 months ago

Not happening for me . . . .

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