5 Fun Glute Bridge Variations
Posted on December 3rd, 2020 to Barefoot Training
When I got uncomfortable from sitting for so long on a recent road trip, I would start flexing my glutes to the beat of the song as I was driving. Alternating from one glute to the other or both. It was actually a pretty good workout and gave me something to keep my mind off of how much longer I had to drive.
To counteract the effects of sitting for long periods of time, I prefer doing some direct glute work. This helps with my posture and gets me back to center. One of my favorite exercises is the glute bridge. They can be done from anywhere and there are a ton of variations that you can try to keep them fun and interesting.
The glute bridge is an excellent way to tone your butt, improve your posture, and loosen up your hips. Unfortunately, it can also be quite a bore as you lift, hold, and repeat. So, why not shake it up a little and switch to the following glute bridge variations?
Watch the video below to learn about these 5 glute bridge variations that you may not have tried before:
- Glute Bridge W/ Squeeze
- Glute Bridge W/ Leg Cross
- Glute Bridge W/March
- Glute Bridge W/Alternating Overhead Reach
- BONUS: Do a Wheely!
1. Squeeze to Success
Like a basic glute bridge, the squeeze starts by lying on the floor flat on your back with your knees bent. With your feet shoulder-width apart, lift your buttocks and lower back off the ground. Then, hold at the top for 10 seconds or more while squeezing your glutes to activate those muscles even more. If you’re not feeling enough activation, you can work your glutes harder by bringing your heels closer to your bottom before the next lift.
2. Crossed-Leg Glute Bridge
The leg cross glute bridge variation puts each side of your bottom to work with a vengeance. Start this move in the normal glute bridge position, and then cross one leg by putting your ankle on the other knee. As you lift, let your knee fall open even more to stretch out your hips and motivate your glutes to get to work. Repeat with the other side to balance your movements.
3. Glute Bridge March
One of the most challenging glute bridge exercise variations is the “march.” With this one, you want to get into the bridge position, and then bring one knee up toward your chest. Slowly bring your foot back down to the floor and lift the other knee. Continue alternating for 10 to 20 reps each side before resting and repeating.
4. Make a Reach
The bridge with alternating overhead reach brings your whole body into the mix while keeping your glutes the star of the show. For this exercise, make your bridge as you reach one hand across your body and up past your shoulder. Then, come back down and reach with the other side. Add a glute squeeze into the mix as you get to the height of the reach for the best results.
BONUS #5: Do a Wheely
Once the glute bridge starts to feel too easy, you’ll want to take it up a notch. You can do so by putting your feet on a Power Wheel and trying to hold your position while bridging up. If that’s too hard, start with an elevated step instead.
Gear Up for a Successful Glute Bridge Session
If you feel like you’re slipping while doing your glute bridge variations, then you need some of Pedestal’s Grip Socks on your side. With their triangle grips and extreme durability, these socks promise to stand up to the test of time. So, give them a try today to see how much they improve your workouts and help you get great results.