Tips from the Pros

For Perfect Glutes, Try the Glute Bridge!

The glute bridge exercise is also known as the “butt lift”. We call it this for two reasons: first, because the movement itself involves lifting your buttocks, but also because it’s one of the best strength training exercises for perfect and well-­rounded glutes.

How to do a glute bridge correctly

The glute bridge is a pretty easy strength training exercise and works several muscles synergistically. To be sure that you’re doing it correctly and to avoid back injury, follow these instructions. Here are the key steps to doing the perfect glute bridge:

  • Lying face-­up on the floor, put your arms at your sides. Bend your knees to position your feet about eight inches from your buttocks. Keep your feet, back and head flat on the floor with your feet shoulder-­width apart. You’re now ready to begin the exercise.
  • Lift up your hips. The goal is to lift your buttocks as high as possible as you contract the muscles so that your knees, hips and shoulders form a straight line. Hold this position for at least one second. You’ll start to feel your glutes working.
  • Control the movement as you lower your hips. Once you’ve returned to the starting position, continue the set with another rep.


Mistakes to avoid and tips from the FizzUp trainer

The glute bridge is a really effective strength training exercise for working deeper gluteal muscles and getting the perfect bottom. For maximum results and comfort, make sure not to fall into the trap of these common mistakes when doing this exercise. Remember that your feet shouldn’t be too far from your buttocks and that your hips shouldn’t touch the floor between each rep. Read about the FizzUp online fitness trainer’s tips to ensure that you don’t make these mistakes and that you do the movement correctly:

  • Focus on your breathing: Exhale as your lift your buttocks and inhale as you lower them. This makes it easier to divide the movement into two stages and get a better feel for it.
  • Take your time: By doing the exercise slowly, you’ll be able to better control how you lift and release your hips and will be able to really feel your muscles working. It’s a good way to ensure that you’re doing the movement completely and that you’re contracting the correct the muscles.
  • Complete the entire movement: When you lift up your hips, your knees, hips and shoulders should form a straight line. Don’t release before reaching this position. This is when your glutes and abs are working their hardest.

Which muscles does a glute bridge work

By regularly doing glute bridges, you’ll work your deeper gluteal muscles and get the perfect bottom. But which muscles are you working exactly?

  • Gluteal muscles: More specifically the gluteus maximus. It’s the large muscle that covers the other gluteal muscles and makes up the surface. Once this muscle has been built up, it gives off a nicely rounded effect.
  • Hamstrings: These muscles behind the thighs are worked just as much as the glutes, especially as you lift your hips.
  • Quads: They’re the other thigh muscles that you’ll work when doing this exercise.
  • Abs: With this strength training exercise, you also work your abs. They help you hold the position and resist the force exerted when you lift your body weight.


The glute bridge and its variations for a great behind

FizzUp fitness training adapts to suit your physical potential and current fitness level. That’s why each exercise has several different variations. Each one of them has a different level of difficulty, which allows you to adjust your workouts as you physically and athletically progress.

  • Elevated glute bridge: As the name suggests, this is a traditional glute bridge with your feet raised on a chair, for example. This raised position makes the exercise more difficult and allows for a wider range of movement because you have to raise your hips higher.
  • Elevated single­-leg glute bridge: With this variation, you’ll step the difficulty up a notch. The idea is the same, except that only one of your legs stays bent while raised. The other is lifted and follows your hip movement.

The glute bridge: The best exercise for perfect glutes

Now you know why the glute bridge exercise is perfect for toning your legs and getting nicely rounded glutes. It targets several muscles at the same time and you can use its variations to customize your workout according to your current fitness level. Give them a try and remember that the effectiveness of this exercise depends greatly on proper execution, so make sure you do the exercise correctly.

Whether your goal is to reach your ideal weight or build more muscle, regularly doing this exercise is the key to success. That’s why the FizzUp strength training program is based on short and intense workouts made up of a variety of fun exercises. This way, you’ll stay motivated and take pleasure in your daily workouts.

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.