Back to Basics: How to do a Glute Bridge

 

I love a good bridge pose. For the right person, it can really help to activate their glutes, and hamstrings, work on some pelvic positioning, and assist some of your stabilising muscles to switch on. It is usually pretty knee friendly too, so can be useful for those with knee pain to start working their lower body in a pain free position. 

It is also an exercise that you can make little tweaks to, to change up which muscles you are activating, or to add a bit of variety to your core workout without too much brain power. Which is a huge bonus in my book. 

Some will say it isn’t overly functional, but who cares? If it is helping someone use their muscles, they find it challenging, or they enjoy doing it, then go for it!

I love giving people options. What works for one person, may not work for the next. What worked for you last year, may not feel great today. If you have options, you will usually be able to find something that suits your needs on a given day. 

Without further ado, here are a few of my favourite beginner bridge variations.

1. Standard Glute Bridge

Start laying on your back with your knees bent, feet flat and just wider than hip width apart. If it feels comfortable, turn your feet and knees out a little. Tuck your pelvis under (so your back flattens a little), and as you breathe out squeeze your glutes and lift your hips up off the floor. Try not to arch your back. Keep your neck and shoulders relaxed. Hold for a beat, then relax your glutes and lower back down. You are aiming to feel this working mostly in your glutes and hamstrings (muscles at the back of your thighs). Do 3 sets of 8-12 reps.

You will follow largely the same instructions for the following variants, with a few tweaks!

For all variations, you know I’m going to remind you to keep breathing!

2. Bridge with band

For this variation you will need a stretchy band/ resistance band around your thighs, just above your knees. It will help activate slightly different muscles around the outside of your hips, and glutes. Try to keep even tension on the band as you lift your hips up and down. You may wish to bring your feet and knees parallel for this one rather than slightly turned out as in the option above. Do 3 sets of 8-12 reps

 

 

3. Bridge with ball

This version uses a ball, pillow or yoga block between your knees. Adjust how far apart your feet are to accommodate the ball/ pillow/ block so that your feet and knees are pretty much in line with your hips (rather than having your feet too wide and knees dropping in). Squeeze the ball/ pillow/ block as you lift your hips up and down. This will likely work your adductors (inner thigh muscles). Do 3 sets of 8-12 reps

 

4. Bridge on chair

Lay down and place your feet on a chair or a wall for this bridge variation. Play around with how straight you have your knees, but generally start with them bent approx 90 degrees. As in the other versions, try to tuck your hips under before you lift. Imagine drawing your heels down towards the floor. You do not have to lift high in this one! Try to feel your hamstrings (back of thighs) working here. Hold it up for 10-30 seconds. Keep breathing. Lower and repeat 3 times.

5. Long lever bridge

Try with feet on the floor or a chair. The main difference with this bridge, is that your knees will be a lot straighter. I find it easier to be on my heels for this one rather than feet flat. Tuck your hips under slightly and lift your hips up. Try to use your hamstrings to lift you. Once again, you will not need to lift high to feel it working. Hold for 10-30 seconds and repeat 3 times.

Keep in mind that sometimes people will feel the exercise working in different areas than the ones I have mentioned. This could be because they are feeling a stretch (in the front of your thighs just say), or it could be because some of your other muscles are more dominant and trying to take over. If you feel the muscles in your lower back or front of hips helping. Stop, relax, set yourself up, and try again. Do your best, but if you feel like a particular exercise just isn’t right for you, stop doing it. Try another exercise for today and come back to it another time. No need to force anything here.

Try a few out and see what works for you. Enjoy!