Glute Bridge Burn
0| Health Benefit | Description |
|---|---|
| Improved Posture | Strengthening the glutes helps support your lower back and hips, reducing slouching and promoting better alignment when standing or sitting. |
| Enhanced Athletic Performance | Strong glutes increase lower-body power, which improves running speed, jumping ability, and overall endurance. |
| Reduced Lower Back Pain | Glute activation stabilizes your pelvis and spine, taking pressure off the lower back and reducing pain from prolonged sitting. |
| Exercise | Sets | Reps | Rest Between Sets |
|---|---|---|---|
| Glute Bridge | 3 | 15 | 30 seconds |
| Single-Leg Bridge | 3 | 12 (each leg) | 45 seconds |
| Pulse Bridge | 2 | 20 | 30 seconds |
| Hold Bridge | 2 | 20 seconds | 30 seconds |
Guided Instructions
Start by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides with palms facing down.
Press through your heels as you lift your hips off the floor, tightening your glutes at the top of the movement. Hold briefly, then lower your hips back down slowly to complete one rep. This is your basic glute bridge.
Once you’re warmed up, move into single-leg bridges by lifting one leg straight into the air while keeping your hips level. Engage your core and press through your grounded heel. Alternate legs each set for balance and symmetry.
For pulse bridges, lift your hips to the top position and perform small, controlled pulses up and down to intensify the burn. Keep your core tight throughout the movement.
Finish with a hold bridge by maintaining the top position for 20 seconds, focusing on squeezing your glutes and keeping your body in a straight line from shoulders to knees.
Perform this routine three times a week to strengthen your glutes, support your posture, and increase lower-body stability for everyday movements and workouts.