As a personal trainer and long-distance runner, I must admit to having a favorite lower-body exercise: the glute bridge. This particular move scores high on simplicity, effectiveness, and practicality—you can even do it at home with no equipment!
The glute bridge is a brilliant exercise for firing up underactive gluteal muscles, which is a common problem for many exercisers. Over time, underactive glutes can turn into more than just an aesthetic issue and can lead to muscle tightness, dysfunctional hip movement, and eventually athletic injury—even if you’re in great shape in other ways. So before you are icing your knee or playing detective about your lower-back pain, you should give this glute-training routine a try.
There are six levels, or modifications, to the glute bridge. To assess the level at which you should start, begin at Level 1 and use the checkpoints below to determine your starting level. You are ready to progress if you can perform 15 repetitions of the move while meeting the following three checkpoints: