Top Glute Bridge Variations Suitable for All Fitness Levels

Glute bridge exercises are a fantastic way to increase the muscle mass in your buttocks. In addition to giving your body a more defined shape, they help strengthen and define your backside. Like many popular exercises, there are numerous variations of glute bridges you can try to add variety and choose what suits your workout best. To help you get started, we consulted with an expert who suggests the top glute bridge variation for different fitness levels.

According to Carissa Fernandez, a master trainer at Club Pilates, “Glute bridges not only work the glutes but also engage the core muscles. This focus on the core is crucial for maintaining correct form and stabilizing your pelvis, leading to a stronger and more balanced core.”

Sitting at a desk for prolonged periods can weaken your glutes and cause tightness in your hip flexors. This is where glute bridges can be beneficial. Fernandez explains, “Glute bridges help strengthen the glutes and loosen the hip flexors. This can alleviate any lower back pain you may be feeling and enhance your posture by aligning your body.”

The other perk about this exercise? You don’t need any equipment. You can perform them anyplace at any time that’s convenient. You can also adjust the intensity based on your fitness level.

We have the best glute bridge variation for every fitness level, broken down below for beginners, intermediates, and advanced.

Beginner: Standard Glute Bridge

1. Start lying flat on your back with bent knees and your feet on the ground, hip-distance apart.
2. Place your arms at the sides of your body with your palms facing down.
3. Push your heels into the floor to lift your hips, squeezing your glutes at the top.
4. Hold this position for a moment before slowly lowering your hips back toward the floor.
5. Complete 2 sets of 12 to 15 reps.

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Intermediate: Single-leg Glute Bridge

1. Lie flat on your back with bent knees and your feet flat on the ground, hip-distance apart.
2. Keep one foot flat on the ground and straighten your other leg.
3. Press your grounded heel into the floor as you raise your hips toward the ceiling, all while keeping your other leg extended. Squeeze your glutes once you reach the top.
4. Hold this position for a moment before lowering your hips to the floor at a slow pace.
5. Complete 3 sets of 10 to 12 reps. Once you finish one side, complete these movements on the other.

Advanced: Weighted Glute Bridge

1. Lie flat on your back with bent knees and your feet on the ground, hip-distance apart.
2. Position a weight plate, barbell, or dumbbell across your hips. Use both hands to hold the weight securely.
3. Press your heels into the floor as you lift your hips to the ceiling, pressing the weight upward and squeezing your glutes once you reach the top.
4. Hold the position for a moment before lowering back down.
5. Complete 4 sets of 8 to 10 reps.

Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa