How to do Glute Bridges & Hip Thrusts

What is a glute bridge?

If you want to add some definition and tone to your lower body or glutes in particular, glutes bridges are a great exercise to add to your exercise routine. Not only will it target your glutes, you'll also strengthen your hamstrings, lower back and core.

The glute bridge exercise recruits one of the largest muscles in your body - your bum - also known as the gluteus maximus, so whether you’re looking to improve your strength or are working in an office desk role where you are sitting down for most of the day, this is a great exercise to try.

If you're keen to start targeting your gluteus maximus (the largest muscle in your bottom) read on to discover how to perform a glute bridge and get the most from each repetition.

Glute bridge tips

Listen to your body to ensure you're performing the exercise effectively. When performed correctly, you should feel the pressure in the glutes and hamstrings.
When adopting the bridge position, the thrust of power should come from your hips rather than your feet.
Keep your core engaged throughout the exercise to avoid overextending your back, which can lead to lower back pain.

How to do a Lying glute bridge

Level: Beginners to Advanced

Equipment required: No equipment neccesary. If you wish to progress this exercise, you can use a weighted barbell.

Lie flat on your back with arms straight by your side, knees bent hip-width apart, and feet flat on the floor
Engage your core and glutes as you lift your hips up towards the ceiling so your shoulders, hips and knees are in a straight line
Hold for a couple of seconds squeezing your glutes before slowly returning to the start position
Slowly return to starting position

If you’re not sure if any of the above exercises are suitable for you, please consult your doctor before you start it. Need guidance on how to perform the exercise? Ask a personal trainer at your gym.