Glute bridges are some of the quickest, easiest and most effective butt workout exercises you can possibly do! Include these four glute bridge exercises in your next butt workout. They’re easy to do at home, during lunch breaks or even when you just need a few minutes for yourself.
The benefits of glute bridges don’t stop at a bigger and firmer butt. Strong glutes take pressure off your lower back, are essential for correct posture, and will help you run healthy and strong!
Next, you’ll learn what your glutes are, what they do, and why they’re important.
ALL ABOUT YOUR GLUTES
Your glutes are a group of muscles made up of your gluteus maximus (the largest muscle of the group), gluteus medius and gluteus minimus. Glutes are responsible for hip mobility and knee extension via the iliotibial tract (IT band).
COMMON INJURIES AND PAINS RELATED TO YOUR GLUTES
Sitting for long periods (e.g., at a desk) can lead to gluteal muscle weakening. Glute muscle atrophy can be the cause of lower back pain, pain when climbing stairs or pain during sitting and standing motions. Weak glutes can also lead to common running injuries like plantar fasciitis, IT band syndrome or hamstring tendinopathy.
Strong glutes are critical for athletic performance, especially running. Your glutes add to your ability to propel yourself during the running stride. Healthy glutes aren’t just for looks!
Now that you understand the importance of strengthening your glutes, try four of the best glute exercises:
CLASSIC GLUTE BRIDGE EXERCISE
The traditional glute bridge is a glute isolation exercise for athletes of all levels. Focus on squeezing your glutes together when you push your hips up. The glute bridge will wake your glutes back up after sitting for long periods.
Instructions: Try 3 sets of 10 reps each with a minute of rest between each set. https://www.youtube.com/embed/oeFCvdjsZBw
SINGLE-LEG GLUTE BRIDGE VARIATION
Once you’re ready, make the classic glute bridge harder to keep progressing! The single-leg glute bridge is another excellent glute isolation exercise. This glute exercise helps correct muscle imbalances between your left and right sides since you work each leg individually. It’s more difficult than the classic glute bridge. You might be sore from trying this one the first time, so go easy!
Instructions: Start with 3 sets of 8 reps each and rest for a minute between each set. Work your way up to 15 reps by adding 1 rep each workout.https://www.youtube.com/embed/rWBIs6L9QKc
CRAB GLUTE BRIDGE EXERCISE
The crab glute bridge is a glute bridge variation. It helps stretch tight shoulders and hip flexors while also strengthening and waking up your glutes. It’s another quick and great glute bridge exercise you can do right next to your desk or pretty much anywhere!
Instructions: Try 3 sets of 10 reps each with a minute of rest between each set.
SINGLE-LEG CRAB GLUTE BRIDGE VARIATION
Ready for an even harder glute bridge variation? The single-leg crab glute bridge activates glute muscles even more than the powerful crab glute bridge above. This variation is also a great glute isolation exercise since it focuses on just one glute per movement. Take a posture break and give it a try!
Instructions: Start with 3 sets of 8 reps each and rest for a minute between each set. Work your way up to 15 reps by adding 1 rep each workout.
NEED MORE EXERCISES FOR YOUR NEXT BUTT WORKOUT?
Don’t forget that many core exercises are also great for butt workouts. Combine these 10 awesome ab and core exercises with the above glute bridge exercises to build full-body functional fitness!
You can also use resistance bands to do an intense booty band workout!
But why try and cobble together a workout when you can let the adidas Training app guide your training for you? You can even select “glutes” or “butt” as a focus area for your next workout and the app will build you a workout customized to your abilities and goals.
Why are you waiting to get a bigger butt? Just download the app and get to work!