Top 10 Glute Bridge Workouts for a Firmer Bottom

Having well-developed glutes is not just about aesthetics; it also plays a crucial role in supporting the strength, stability, and posture of your lower body. Glute bridges are a fundamental exercise that focuses on working the glutes, hamstrings, and lower back, making them a must-do for anyone looking to firm and shape their buttocks. To assist you in your journey to a firmer, more sculpted butt, I have compiled a list of the top 10 glute bridge exercises.

The workout below combines different variations of the glute bridge, such as the single-leg glute bridge and glute bridge march, to maximize muscle activation and growth. Before you know it, you’ll be well on your way to building a lean, defined posterior.

Let’s dive into the 10 best glute bridge exercises for a tighter butt.

The Workout

What you need: A yoga mat, resistance bands, a stability ball, and a set of dumbbells.

1. Standard Glute Bridge

The classic glute bridge targets the glutes and hamstrings, building foundational strength and muscle tone.

1. Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
2. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
3. Lower your hips back down with control and repeat for 3 sets of 15 reps.

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2. Single-leg Glute Bridge

The single-leg glute bridge enhances glute activation and improves balance and stability.

1. Begin in the standard glute bridge position.
2. Extend one leg straight out, keeping it in line with your torso.
3. Press through the heel of your planted foot to lift your hips, keeping your extended leg parallel to the ground.
4. Lower your hips and repeat for 3 sets of 12 reps per side.

3. Banded Glute Bridge

The banded glute bridge adds resistance to the glutes, increasing the intensity and muscle engagement.

1. Place a resistance band around your thighs, just above your knees.
2. Perform a standard glute bridge, pressing against the band to keep your knees aligned with your hips.
3. Squeeze your glutes at the top and maintain tension in the band throughout the movement.
4. Complete 3 sets of 15 reps.

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4. Glute Bridge March

Targets the glutes and core, enhancing stability and coordination.

1. Start in the standard glute bridge position.
2. Lift your hips and hold the bridge position.
3. Alternate lifting each knee toward your chest in a marching motion while keeping your hips elevated.
4. Perform 3 sets of 20 reps (10 per side).

5. Glute Bridge with Dumbbell

This exercise increases the load on the glutes, promoting greater muscle growth and strength.

1. Hold a dumbbell on your hips while lying in the standard glute bridge position.
2. Press through your heels to lift your hips, pushing the dumbbell upward.
3. Lower your hips back down with control and repeat for 3 sets of 12 reps.

6. Elevated Glute Bridge

The elevated glute bridge increases range of motion, targeting the glutes and hamstrings more effectively.

1. While lying on your back, place your feet on a sturdy elevated surface, such as a workout bench or step.
2. Perform a standard glute bridge, lifting your hips higher due to the elevation.
3. Squeeze your glutes at the top and slowly lower down.
4. Complete 3 sets of 15 reps.

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7. Stability Ball Glute Bridge

The stability ball glute bridge challenges your balance and engages the core, targeting the glutes and hamstrings.

1. Place your feet on a stability ball with your knees bent and hands on the floor for balance.
2. Lift your hips toward the ceiling, using the ball to create instability and engage your core.
3. Lower your hips back down with control and repeat for 3 sets of 12 reps.

8. Frog Pump

The frog pump isolates the glutes with a unique foot positioning, enhancing muscle activation.6254a4d1642c605c54bf1cab17d50f1e

1. Lie on your back with the soles of your feet together and knees splayed out to the sides.
2. Perform a glute bridge by pressing your feet together and lifting your hips.
3. Squeeze your glutes at the top and lower down with control.
4. Complete 3 sets of 20 reps.

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9. Hip Thrust

The hip thrust is a more advanced variation that maximizes glute activation and strength.

1. Sit with your upper back against a bench, feet flat on the ground, and knees bent.
2. Place a dumbbell or barbell across your hips.
3. Press through your heels to lift your hips until your torso is parallel to the ground.
4. Lower your hips back down with control and repeat for 3 sets of 10 reps.

10. Glute Bridge Hold

The glute bridge hold focuses on isometric strength, keeping the glutes engaged for an extended period.

1. Perform a standard glute bridge.
2. Hold the bridge position at the top, squeezing your glutes as hard as possible.
3. Maintain this position for 30 seconds before lowering down.
4. Complete 3 sets of 30-second holds.