Firstly, a glute bridge is not as complicated as it sounds.
Lay flat on your back and raise your knees so the soles of your feet are flat on the floor and then slowly raise your hips. As you do this, it will engage your glutes and squeeze your abs (the muscles in your stomach). Be careful not to arch your back too much as you lift your hips. A perfect glute bridge is all about lifting your hips until your torso makes a straight line from your shoulder to your knees.
The most obvious benefit of a glute bridge is how it strengthens the gluteal muscles, but the exercise is also a good way of building strength. Glute bridges engage other muscle groups too, such as those in your lower back, your hamstrings, and inner thigh muscles – all vital for good mobility and good posture.
Glute bridges are common in bodyweight workouts, and you can do them as part of a warm-up routine. They’re also a good exercise for beginners, as you are working your own bodyweight.
As you get stronger, and we mean much stronger, you can try different variations, one of which is the single-leg glute bridge.
Another variation is to add a weight or resistance band around your thighs to work your inner and outer thighs and smaller glute muscles more vigorously – but then you’re entering into the realms of the hip thrust. Classes where you might find exercises of this type at Bolton Arena Sports Village is Trim & Tone – a fun, high-energy class in which you perform a range of moves with the aim to trim you down and tone you up, Pilates, and BodyPump.
No matter what your age, ability, or experience, our classes are suitable for everyone. These classes use different equipment combinations, including dumbbells, steps, and bands.
Checkout our class timetable
