From Basic to Advanced: Glute bridge variations for athletes

This simple, fundamental, exercise is one of our most frequently performed exercises.

We use it as a:

• warm-up

• #mobility exercise

• glute-strengthener

• precursor to other drills

We also like it because it's:

• easy to do

• doesn't require any equipment

• doesn't take up space

Listed below are a few reminders, teaching points and progressions that will benefit any athlete.

For youth athletes that struggle with maintaining balance on 1 leg, stick with both feet on the ground and spend more time pausing at the top of the movement to build strength, before progressing to single-leg variations.

Did we mention the mobility benefit from this drill? We've noticed especially with youth athletes going through growth spurts, extending the hips and pausing at the top makes a HUGE difference in improving hip #flexibility and glute strengthening.

1) Glute Bridges - arms crossed on chest

+ Crossing the arms on chest adds just a little bit more stability work to overcome. For youth athletes that struggle with this, simply place arms on the ground

+ Keep ankles dorsiflexed. Heels down, toes up. This helps to ensure the glutes and hamstrings are targeted more and not as much on the quads

+ extend hips up high, but avoid hyperextending lower back.

+ pause at the top for 1-2 secs and squeeze glutes

+ perform 1-3 sets for 10 - 20 reps

Progress to:

2) Single-Leg Glute Bridges

+ Again, crossing the arms on chest adds just a little bit more stability work to overcome, or simply place arms on the ground.

+ Keep ankles dorsiflexed. Heels down, toes up.

+ extend hips up high, but avoid hyperextending lower back.

+ pause at the top for 1-2 secs and squeeze glutes

+ perform 1-3 sets for 10 - 20 reps

Want to progress it further?

3) Feet-elevated Glute Bridge

+ Hand position - start with hands on the ground

+ Keep ankles dorsiflexed. Heels down, toes up.

+ extend hips up high, but avoid hyperextending lower back. Special attention to Coach Cassidy's back. She's maintaining a straight back, avoid overarching her lower back.

+ pause at the top for 1-2 secs and squeeze glutes

+ perform 1-3 sets for 10 - 20 reps

4) Single-leg elevated Glute Bridge

+ Hand position - start with hands on the ground

+ Keep ankles dorsiflexed. Heels down, toes up.

+ extend hips up high, but avoid hyperextending lower back.

+ pause at the top for 1-2 secs and squeeze glutes

+ perform 1-3 sets for 10 - 20 reps