Want to strengthen your butt, hamstrings, and back, all while working on ? You can do it all in one fell swoop, thanks to the glute-strengthening wonder known as the bridge. You've likely seen this exercise in everything from and yoga classes to strength workouts and — that's because it's a beginner-friendly move that just about anyone can benefit from. And if you have a suspicion that the glute bridge isn't a serious exercise because you can technically do it lying down, banish the thought.
Bridges rival squats in their benefits. Doing glute bridges is a great way to build deep core strength and wake up inactive or (when they become weak or dysfunctional due to prolonged sitting and tight hip flexors), per the (NASM). You don't need any equipment to do glute bridges, but you do need some tips to properly activate your glutes while you're banging out reps.
Here's an intro to the glute bridge exercise, plus several variations to try. They'll help turn this traditional exercise up a notch or adjust the target to different muscles so you can make the most of this winning move. Before you try any variations, it's key to master the traditional glute bridge exercise.
To make sure you're properly activating your glutes in the bridge exercise, the recommends thinking about first finding a posterior pelvic tilt before you lift your hips. To find a posterior pelvic tilt, think about moving your belly button toward your chin, and your butt toward your heels — similar to the "tuck" m.