{"id":3589,"date":"2025-02-05T15:43:46","date_gmt":"2025-02-05T15:43:46","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/glute-bridge-exercise-achieve-a-stronger-more-toned-butt.html"},"modified":"2025-02-05T15:43:46","modified_gmt":"2025-02-05T15:43:46","slug":"glute-bridge-exercise-achieve-a-stronger-more-toned-butt","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/glute-bridge-exercise-achieve-a-stronger-more-toned-butt.html","title":{"rendered":"Glute Bridge Exercise: Achieve a Stronger, More Toned Butt"},"content":{"rendered":"<p><span class=\"s1\">There\u2019s nothing more powerful than a well-toned, butt. Sure, a fit and firm\u00a0rear end\u00a0looks amazing, but it\u2019s more than just an aesthetic asset; it can help you during your workouts (and in life), as well. I<\/span><span class=\"s1\">f you want to get bootylicious like Beyonce, the glute bridge exercise (called a hip lift or a hip bridge) is a simple move can help get you there. Bridges are a floor-based exercise that can help firm and sculpt all of the buttocks muscles without using any weights.\u00a0<\/span><\/p>\n<p>After all, who doesn\u2019t\u00a0want a good looking booty? Both women and men alike work tirelessly to get the perfect butt. It\u2019s one of the main focuses of Autumn Calabrese\u2019s program, 80 Day Obsession (which will also help you get a soon-worthy set of abs).\u00a0Starting with a few simple butt exercises (like the glute bridge exercise) can help you work your way up to sculpting the perfect, sexy butt and prep you for a full workout program.<\/p>\n<h2>Benefits of the Glute Bridge Exercise<\/h2>\n<p class=\"p1\"><span class=\"s1\">Besides the fact that you can do glute bridges anywhere you have enough space to lie on the floor, this exercise is a great way to tone your lower body muscles. \u201cThe glutes are not only one of the strongest muscles groups in the body, but also quite literally your seat of athletic power, generating explosive force during everything from sprinting and jumping to squatting, lifting, and climbing,\u201d says <span class=\"s2\">Trevor Thieme, C.S.C.S.<\/span><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Your butt muscles are\u00a0also among the most neglected, thanks to hours a day spent sitting on them rather than putting them to work. \u201cThe result is weak glutes and tight hip flexors, a combination that torpedoes performance and sets the stage for low back pain,\u201d Thieme says.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Here\u2019s how to master the glute bridge exercise, as well as a few challenging hip lift variations to add to your bridge workout. They\u2019ll help you create a buff, sexy butt that will make Queen Bey proud.<\/span><\/p>\n<h2><span class=\"s1\">How to do the Glute Bridge Exercise<\/span><\/h2>\n<p><iframe title=\"How to Do a Glute Bridge, With Jordan Morello | Openfit\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/YdyjfNnkUQk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\">Lie on your back, arms down by your sides. Bend your knees and plant your feet flat on the floor. <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Pull in through your navel to brace your core muscles and then squeeze your glutes to press your hips up so your body forms a straight line \u2014 no arching \u2014 from knees to shoulders. <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Keep your head on the floor and eyes focused on the ceiling.<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Hold the position for a beat, and then lift and lower and repeat.<\/span><\/li>\n<\/ul>\n<p><span class=\"s1\"><strong>Make it harder:<\/strong>\u00a0Try\u00a0a\u00a0single leg glute bridge for an\u00a0extra challenge. \u201cThe added instability will instantly make the move more challenging,\u201d says Thieme. Or, t<\/span>o\u00a0activate the lower legs and hamstrings more, place your feet up on a bench (or the edge of a chair) instead of the floor\u00a0with your\u00a0knees bent. Alternatively, you can place just the balls of your feet on the edge of the bench to increase activation in your calves.<strong>\u00a0<\/strong><\/p>\n<h2><strong>Glute Bridge Exercise Variations<\/strong><\/h2>\n<p class=\"p1\"><span class=\"s1\">The glute bridge reach is a total body exercise that boosts mobility and coordination while building strength. \u201cThe reach boosts the challenge to your core, builds mobility through your chest, shoulders, and upper back, opens your hips, and increases your time under tension, which is the key to maximizing muscle growth,\u201d says Thieme.<\/span><\/p>\n<p class=\"p1\">There are also other weighted glute bridge variations, like barbell glute bridges. But if you\u2019re\u00a0exercising at home (or while you\u2019re traveling), you can still\u00a0do a great butt workout by only using your bodyweight.<\/p>\n<h3 class=\"p1\"><span class=\"s1\">How to Do Bridge Exercise\u00a0<\/span>Variations<\/h3>\n<p class=\"p1\"><span class=\"s1\">For this bridge workout, do a traditional glute bridge and imagine a huge clock looking down at you. Each time you raise your hips, you\u2019ll reach for a different point on the clock in front of you, alternating hands and then feet.<\/span><\/p>\n<p>During your first rep, reach up with your right hand to touch 2\u00a0o\u2019clock. (Lower your hips in between reps.) During your second repetition, touch 11\u00a0o\u2019clock with your left\u00a0hand. Then: During your next four reps, touch 1 o\u2019clock with your right hand;\u00a010\u00a0o\u2019clock with your left hand;\u00a0\u00a07 o\u2019clock with your right heel and 5 o\u2019clock with your left heel.\u00a0 Repeat that sequence one more time (for 12 reps total) to complete a set.<strong>\u00a0<\/strong><\/p>\n<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-105075 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2016\/09\/Glute-Bridge-C.jpg\" alt=\"Hip Bridge Exercise Variation\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Many different exercise philosophies have produced their own versions of the glute bridge exercise, including yoga and Pilates. Be sure to catch some of our most\u00a0effective bridge poses\u00a0on\u00a0Beachbody on Demand.<\/p>\n<p>And if you\u2019re looking for more exercise to work behind and sculpt a sexy butt, we\u2019ve got a few options\u2026<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10170288577 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2016\/09\/Master-the-Bridge-Exercise-for-a-Stronger-Sexy-Butt-Pin.jpg\" alt=\"Never heard of a bridge exercise? Already a master? Read on to learn the basics, plus discover more challenging bridge exercise variations and their benefits.\" width=\"735\" height=\"1802\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There\u2019s nothing more powerful than a well-toned, butt. Sure, a fit and firm\u00a0rear end\u00a0looks amazing, but it\u2019s more than just an aesthetic asset; it can help you during your workouts (and in life), as well. If you want to get bootylicious like Beyonce, the glute bridge exercise (called a hip lift or a hip bridge) [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3590,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-3589","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3589","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3589"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3589\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3590"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3589"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}