Muscle group:   The leg muscles, the butt muscles, the back muscles, complex exercises

Trained muscle:   Thigh backside, butt muscles, lower back muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises


Glute bridges are a very effective exercise for the muscles of the backside of the upper thigh, the butt, and the lower back.

Glute bridges

Glute bridges most effectively are being performed one-legged. We start in supine position with one leg pulled towards our chest to the maximum to erect our pelvis. Bend the other leg with the heel digging into the floor. The tiptoes pull up and your hands are crossed under your head. Now increase your heel pressure against the floor lifting and lowering your butt. During one set of repetitions your butt doesn’t touch the ground.

Glute bridges variations

Glute bridges become easier by exercising with both legs on the floor. Further lower the intensity by working out on the foot soles instead of the heels. The exercise becomes more intense by working out with larger knee angles and adding more tension by pulling your heel actively towards the butt. Remaining in the area with highest muscle tension (pelvis lifted to the maximum) further intensifies the exercise. In this position also pull the lifted leg maximally to your chest. Glute bridges could also be practised with your legs in an elevated position, like on a bench or similar.

To prevent muscle cramps it is recommended to perform a few repetitions of an easy version of the glute bridges before working out intensely.


A quite familiar exercise of the glute bridges represents the stiff man.

Antagonist: Rectus abdominis, thigh front

Stretching: Lower back stretches, glute stretches, back thigh stretches

Glute bridges

Glute bridges

Glute bridges variations

Glute bridges variations

Dieser Post ist auch verfügbar auf: German