The group of muscles we know as the glutes are the biggest muscles in the body. Located around the buttocks, they support the entire lower-body, and strengthening them can improve the stability of your hips and knees.
If there's one exercise that you should add into your workouts to increase muscle mass in the gluteal muscles it's the glute bridge. It's a simple exercise that you can do without equipment and, as well as the glutes, it can also help you build core strength.
Certified Pilates instructor Katy Bath has created a workout that incorporates four glute bridge variations that you can do as a quick way to get moving at home.
You don't need any equipment, just a yoga mat if you have one. Take a look at our tried-and-tested guide to the best yoga mats if you're looking for a mat to upgrade your at-home workouts.
Watch Katy Bath's glute bridge variation workout
There are four glute bridge variations to try: single leg lift and lowers, dips, curl and extends, and sways. Complete 10 repetitions of the first three exercises, followed by 20 repetitions of the final exercise.
Before you try these variations, make sure you're confident with the traditional glute bridge exercise. Follow these instructions to do a conventional glute bridge:
- Lie on your back with your arms by your sides, your knees bent, and your feet planted on the ground. Tilt your pelvis to the ceiling so your back is engaged with the floor.
- Squeeze your glutes, press through your heels, and drive your hips up so you form a straight line from your knees to your shoulders.
- Hold for a second at the top of the move, then lower slowly, ensuring there is no arch in your back as you come down.
Benefits of glute bridges
Personal trainer Pippa Sealey says that glute bridges are one of the best exercises for glutes.
"They practice the [hip] hinge pattern, and they're good for people who tend to feel exercises like squats in their quads more than their glutes," she says. "Glute bridges are also great for building strength in the hamstrings."
The variations in Bath's video are quite challenging and they require balance and coordination as well as strength. If you feel your back arching at any point, come out of the bridge position and take a minute before trying the exercise again. Engaging your core can also help you maintain a neutral spine throughout the movement.
