The beauty of building a better booty is there are options. So, what muscles do glute bridges work?
That would almost primarily be… your butt! Sounds obvious, doesn’t it?
Well, the thing is, it works more than just your glutes — and it can be done in several ways.
The truth is, glute bridges aren’t done as often as they should be.
They aren’t commonly seen in most gyms and people should hop on board.
If you do join in, make sure to pick up a barbell foam pad from Dark Iron Fitness!
This barbell pad will allow you to do barbell glute bridges safely and very comfortably.
Glute bridges are a great resource to have in your arsenal; to strengthen up your arse, you know?
Ok, that was a terrible pun.
But, trust me, you’ll be behind me on this (another terrible joke).
So, if you’re asking yourself, what muscles do glute bridges work? Please, read on!
What is a Glute Bridge?
What Are Glute Bridges and What Muscles Do Glute Bridges Work?
Glute bridges will be one of your best sources for booty burning exercises.
The main muscles hit will be your gluteus maximus, thighs, hips, core, and hamstrings.
When going very heavy and extending your hips correctly, you’ll feel the squeeze under your glutes.
Essentially, a glute bridge is a floor exercise, and it can be done with or without weights. When doing a glute bridge without weights, you can do high reps and get a nice stretch. However, adding weights to the glute bridge will highly optimize your results and the booty burning sensation.
Most of you out there who pay for a commercial gym may feel self-conscious doing this exercise, but you shouldn’t.
Admittedly, they look funny — it can at times be a hassle to get into position for a heavy set — but they work!
Related: 10 Benefits of Glute Bridges
How to Properly Perform the Glute Bridge:
Starting out, I would suggest lying on the floor or a yoga mat.
Practicing without weight beforehand will be much better for you in the long run. While on the floor, bend your knees so they are arched up towards the ceiling.
Then, with your back on the floor, push your hips up and squeeze your glutes together. You should feel a nice squeeze in your glutes and on the tops of your thighs.
Doing your glute bridges directly on the floor, without weight, is much more yoga oriented.
The slow, controlled repetitions you do this way will allow you to target your core more, as well. I suggest starting out your glute bridges this way, so your form progressively gets better.
With a little time and practice, the position of being on the floor and thrusting up will feel natural.
Related: Ab Exercises | Glute Bridges
What Muscles Do Glute Bridges Work? — The Different Options
Resistance Band Glute Bridge:
Bands are another great way to get a good, deep stretch without having to implement weights. Using resistance bands for glute bridges will help add some variety and variation to your workouts.
For glute bridges, there are two types of resistance band workouts that I see as the most optimal.
The first exercise is putting your knees through your preferred band and when you thrust your glutes off the ground, you push out with your knees to spread the band.
Doing this will hit your glutes, hips and hip flexors at various angles; great for isolation and stretching.
Second, you can use a single strip resistance band and stretch it across the nook between your abdominals and hips.
Pulling down on the resistance band tight, you will now perform the glute bridge as normal. What you’ll notice is this acts like a weight pressing down on you, forcing much higher resistance, without having to actually place a weight on your body.
These two resistance band glute bridges are highly safe, less obtrusive in the gym or at home and work well.
Give the resistance band options a try; using the bands is a good way to see if glute bridges are for you.
What Muscles Do Glute Bridges Work? — Kettlebell/Weight Plate Glute Bridge:
Now, when adding actual weight to your glute bridge, it’s best to start with something lighter. Holding a kettlebell or a weight plate flat on your abdominals is a good way to get acquainted with the exercise.
With a kettlebell, you can grip the handle to keep it secure on your pelvis and have complete control during the glute bridge.
This also works with the weight plate, as it’ll be flat and lay even throughout the whole movement.
Using these types of weights will help break you into the heavier glute bridges and emphasize the strain on your glutes and thighs (which will be excellent).
Building up to heavy weighted glute bridges is how you can get the most out of this exercise, as far as strengthening your glutes.
But, what muscles do glute bridges work when you start adding in heavier weights (and weights in general)?
The truth is, adding weight will only further target the areas you would be working unweighted. Sure, not as glamorous or groundbreaking as you’d like to hear, but it’s important to know.
As with doing bodyweight squats and then going to barbell squats — you’ll notice the difference.
So, give a kettlebell or weight plate glute bridge a try, you will appreciate the intensity. Yet, that isn’t the top tier of glute bridges.
The true booty burning workout is what you want to hear about, and it includes a barbell.
Barbell Glute Bridge — King of Booty Burning:
Many holy grail variations of workouts utilize a barbell.
The barbell is so versatile and effective — the same goes for using it during glute bridges. Having the barbell across your abdominals with the weights to the side will keep you balanced. The glute bridge is much easier to do with a fixed weight barbell, as it is easier to transport. Choosing the correct weight for you is important, but usually, for fixed barbells, you can go very high in weight.
Using a standard Olympic barbell with weight plates you add yourself can become trickier.
You’ll have to load the plates and have the bar on the ground, then roll the loaded barbell on top of you.
The good thing about loading your plates is that you can continually increase the weight.
Most people will want to use a foam seat pad, wrap the barbell with a towel or use a barbell pad that is specifically made for comfort.
The reason for this is that the barbell becomes extremely uncomfortable when only the bar is coming into contact with your pelvic area.
Also, the thinner the barbell the more uncomfortable the strain becomes.
When you have something to bulk the bar up, it spreads the contact over more area and relieves pressure.
The Dark Iron Fitness barbell foam pad is the perfect addition to barbell glute bridges.
Once you work your way from unweighted to light weights, then all the way to heavyweight, you’ll begin to see great glute results and a stronger, toned booty.
What more could you ask for?
Related: Barbell Glute Bridge
Conclusion: What Muscles Do Glute Bridges Work?
Benefits of Glute Bridges and Targeted Workouts
Overall, glute bridges work well as a low-impact exercise, because there isn’t any impact.
It is a great exercise for those who want an alternative to squats or other standing leg workouts. Another great thing is that you can perform them slow and controlled (you definitely should when weighed down), but also in a high-intensity manner when using resistance bands or going unweighted.
You can rep out several glute bridges with just a resistance band and get a great stretch and an even better cardio session — all while being on the floor.
Lastly, doing glute bridges and other targeted workouts are important to supplement more compound movements.
Targeted exercises can be done fairly quickly, they don’t take too long to learn and they are usually versatile in where you can perform them.
Anywhere there is a flat surface to sit or lay on, you can do your glute bridges.
Furthermore, if you aren’t someone who goes to the gym, these can be a perfect home workout staple.
Do not sleep on the various benefits you can experience from glute bridges.
Safe and Sound — Form First, Comfort Second
Lastly, I want to make a po