Benefits of Glute Bridge Exercise

I started substituting glute bridge for squats when I was recovering from my back injury. With many of the benefits similar to that of a squat, a major plus for the glute bridge is that it does not place any pressure on the lower back. It isolates and strengthens your butt muscles and hamstrings and when done correctly, this move can also enhance core stability because you are using your abdominal muscles and the muscles of lower back and hip while performing this exercise.

It is no secret that I love to workout with bands, but I especially love the bands for exercises like this because not only do they help keep your knees pulled in for proper alignment, but they also add another level when you are ready. For example, you can add an abductor pulse (push knees apart into the band) at the top of the bridge.

How to Perform a Glute Bridge

Lie face up on the floor, with your knees bent and feet flat on the ground.
Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line.
Hold your bridged position for a couple of seconds before easing back down.