Build Lower-Body Strength One Bridge at a Time

You don’t need complicated exercises or fancy equipment to build strength. Sometimes, even the simplest movements can go a long way to improving your physical fitness.

Take the glute bridge, for example. This easy-to-learn exercise works your glutes and surrounding muscles to help support everyday movement. Physical therapist Rebecca Justen, DPT, shares why you should consider bridge exercises and how to increase the challenge.

What are glute bridges?

A basic bridge, or glute bridge, is a bodyweight exercise you can do while lying on your back with your knees bent. By pressing through your feet and lifting your hips off the floor, you can strengthen your:

• Glutes (muscles in your butt)
• Core
• Hamstrings
• Lower back

“Glute bridges give you a lot of bang for your buck because they help with functional movement,” says Dr. Justen. “The stronger your glutes are, the easier it is to walk, climb stairs, stand up from sitting or roll out of bed.”

In fact, glute bridges are worth adding to any fitness routine because they:

• Strengthen your lower body
• Improve hip stability
• Power everyday movements
• Counteract effects of prolonged sitting
• Require little space and no equipment

How to do a basic glute bridge

When doing bridge exercises, you want to focus on slow and controlled movements.

Aim for two sets of 15 bridges with the following steps:

1. Lie on your back with your arms resting comfortably at your sides.
2. Bend your knees and place your feet flat on the floor about hip-width apart.
3. Bring your heels as close to your butt as you feel comfortable.
4. Tighten your core without holding your breath.
5. Squeeze your glutes together, push through your heels and lift your hips until your body forms a straight diagonal line from your knees down to your shoulders.
6. Hold for three to five seconds, then slowly lower back down to the floor to complete one glute bridge.

Glute bridge variations

Once you master a basic glute bridge, there are several ways to pump up the challenge:

• March in place. Hold the bridge position and slowly lift one foot at a time, keeping your hips steady as you march.
• Add a resistance band. Wear a resistance band just above your knees. As you lift your hips, gently press your knees outward against the band.
• Do a single-leg bridge. Keep one leg bent with your foot flat on the floor and straighten your other leg. Push through your planted foot to lift your hips while keeping your extended leg straight and steady.
• Add weights. For added resistance, hold both ends of a dumbbell across the front of your hips as you lift and lower them with slow, controlled movements.
• Use a balance trainer. Place your feet on the domed side of the balance trainer before lifting into a bridge. “You have to work harder to keep your hips and legs steady on the unstable surface,” notes Dr. Justen.

Glute bridge form tips

With glute bridges, you’re not simply lifting your hips as high as you can. The best form focuses on stability and strength as you activate your lower body.

Here are some pointers to keep your glute bridge from falling apart:

• Adjust your feet. “People often complain about hamstring cramps,” says Dr. Justen. “If you’re cramping, pull your heels closer to your glutes and really focus on squeezing your butt as you push through your heels.”
• Keep a neutral spine. Avoid arching your back as you lift. The movement should come from your hips, not your lower back.
• Don’t worry about height. Lift only as high as feels comfortable while maintaining good form. Your shoulder blades should be planted on the ground at all times.
• Readjust if your back hurts. If you experience pain, lower your hips and focus on tightening your core. “People who have chronic pain tend to overuse their back muscles,” says Dr. Justen. “If your back is hurting, you may need to adjust.”
• Revisit bridges throughout your routine. Basic glute bridges can help warm up your muscles at the start of your workout. Save the weights, resistance bands and single-leg bridges for when you’re loosened up and ready to tackle a challenge.

“Bridge exercises are a simple exercise with big benefits,” reinforces Dr. Justen. “They’re good for any workout because they strengthen muscles you rely on every day.”

Whether you’re new to exercising or just looking for another hip-opening stretch to round out your routine, consider adding a couple of bridges to help you reach your goals.