These Glute Bridge Variations Work for Every Fitness Level and Exercise Goal

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Whether you want to build up butt and hamstring strength, work on your form, or fix muscle imbalances, there's a glute bridge variation that will help you get the job done.
By Megan Falk Published on July 27, 2022

Welcome to Modify This Move, the ongoing series where you'll find everything you need to amend a standard exercise to meet your goals, your body, and your mood. Each story breaks down how to perform a foundational fitness move, and then offers various modifications based on your current fitness or energy level, present or prior injuries, or the muscles you want to target most. So check your ego at that door and ensure every workout meets you where you're at today.
Between sitting at a desk, curling up on the couch, and driving in a car, you probably spend the majority of your day with your hips in a flexed position. As a result, your hip flexors are likely feeling like a rubber band that's about to snap.
But performing glute bridges — in which you lie on your back, press your feet into the floor, and extend your hips up toward the ceiling — can help counteract all the flexion you put your hips through on a regular basis, says Joanna Castro, an NASM-certified personal trainer and certified functional strength coach in New York. In turn, "it helps make everyday living more comfortable," she adds.
Aside from stretching your hip flexors, glute bridges help strengthen your glutes, hamstrings, and pelvic floor, plus your core, which works to keep you stable throughout the movement, says Castro. Another perk? There are plenty of variations to the conventional exercise, so you can make sure the lower-body move works best for your individual abilities, needs, and fitness goals.
If you want to work on perfecting your form — or get it back on track if you've developed some sketchy habits — you might try a toned-down glute bridge variation that involves fewer bells and whistles, for example. You can also turn to certain glute bridge variations to target the specific muscle groups, such as the hamstrings or glutes, you usually overlook or want to work extra hard that day. And if you notice one side of your body is significantly stronger than the other, there's a glute bridge variation you can use to get your muscular balance back on track. Regardless of your situation, you should feel comfortable modifying, tweaking, or advancing the OG exercise to meet you where you're at today.
Ready to test the booty-building exercise? Follow the instructions below to master the traditional glute bridge, then watch as Castro demonstrates how to switch up the exercise with seven different glute bridge variations she shared that work for all abilities and fitness goals.
How to Do a Glute Bridge
A. Lie faceup on the floor with knees bent, feet placed flat and hip-width apart, and arms at sides, palms facedown.
B. Keeping core engaged and tailbone tucked, exhale and slowly push through both heels to lift hips off the floor. Lift hips up as high as possible without allowing the lower back to arch.
C. Inhale and gently lower hips back to the floor one vertebrae at a time.
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