Build lower body strength with these exercises
What's the story
The glute bridge is a fundamental exercise essential for lower body strength, as it targets your glutes, hamstrings, and core. It's super effective, and that's why it's included in pretty much every fitness routine. But here's the catch: doing the same exercise over and over again can cause plateaus. By adding variations, you're going to challenge your muscles in new ways, leading to increased strength, better muscle definition, and improved performance.
Single-leg
Single-leg glute bridge for focused intensity
Doing the glute bridge with one leg lifted isolates the effort on one side, effectively doubling the workload for that leg and improving balance and core stability. Start with three sets of eight reps on each leg, making sure to keep your hips level throughout to optimize the exercise and avoid injury.
Elevated
Elevated glute bridge for increased range of motion
Putting your feet up on a bench or step adds extra range of motion to the glute bridge. This variation amplifies the stretch and squeeze of your glutes at the top and bottom of the move. Start with three sets of 10 reps, and remember to keep the movement slow and controlled for maximum muscle engagement.
Weighted
Weighted glute bridge for added resistance
Placing a dumbbell or barbell across your hips to add weight to your glute bridge can drastically amplify the intensity of the exercise. This additional resistance compels your muscles to exert more effort with each lift. Begin with a manageable weight that enables you to perform three sets of 12 reps while maintaining proper form. As you gain strength, incrementally raise the weight to persistently challenge your muscles.
Marching
Glute bridge march for core stability
The glute bridge march introduces a dynamic element to the static exercise. By alternating lifting each foot off the ground, you "march" in place while holding up into a bridge position. This variation not only strengthens the glutes but also activates deep core muscles and enhances balance. Try for three sets of 16 marches (eight per leg) while maintaining hips elevated and stable throughout.
Banded
Banded glute bridge for lateral resistance
Putting a resistance band around your thighs during a glute bridge is a game-changer. It adds that lateral resistance, targets those hip abductors, and gets your glutes working like never before. Do three sets of 15 reps, and make sure you're actively pushing out against the band. This engages both the primary movers and the stabilizing muscles around your hips, providing a well-rounded workout.