Featuring insight from Dr. Sarah Crawford, PT, DPT, COMT, CMTPT
You’ve probably seen or even done a glute bridge before. It’s that floor-based move where you lie on your back, press through your heels, and lift your hips. Simple, right?
But don’t let simplicity fool you—glute bridges are one of the most foundational and effective exercises for strengthening your entire posterior chain. Whether you’re recovering from an injury, trying to prevent one, or just want to move through life with more ease and power, this move deserves a regular spot in your routine.
In fact, I recently contributed to Peloton’s breakdown of the glute bridge in their article: Adding Glute Bridges Into Your Workout? Here’s How to Do One with Top-Notch Form. And here at WAVE Physical Therapy + Pilates, we’re taking that conversation a step further—literally and figuratively.
Let’s explore why this movement matters, how to maximize its benefits, and how to tailor it to your goals.
What’s So Great About a Glute Bridge?
While the Peloton article does a great job covering the basics (glute strength, injury prevention, core engagement), there are bonus benefits to glute bridges you might not realize:
1. Pelvic Floor Support
Glute bridges don’t just train your backside—they also activate the deep core, including muscles that support your pelvic floor. This is especially important for postpartum individuals, anyone with pelvic instability, or those experiencing low back pain. When done with proper alignment, glute bridges can help restore control and coordination through the entire lumbopelvic complex.
2. Counteracting Prolonged Sitting
In today’s world, most of us sit too much. Glute bridges actively reverse that postural strain by re-engaging the hips and glutes, opening the front of the hips, and gently reinforcing healthy spinal alignment. Over time, this can reduce stiffness, ease lower back tension, and make walking, standing, and even breathing feel better.
Should You Hold the Bridge or Do Reps?
Both styles offer unique benefits—but adding an isometric hold can amplify your results. I recommend starting with a 5–10 second hold at the top of the bridge, keeping the spine neutral and glutes fully engaged.
- Isometric Holds: Increase time under tension, recruit more muscle fibers, and improve muscular endurance and control—especially helpful for injury recovery or refining form.
- Reps: Build dynamic strength and reinforce movement patterns through range of motion.
Want a challenge? Try a few holds mixed into your reps or vary the tempo to create more muscular demand without adding weight.
Glute Bridge vs. Hip Thrust—What’s the Difference?
This is a common question, especially among those new to strength training.
- Glute Bridges are typically performed on the floor and are great for beginners or as a bodyweight warm-up. They emphasize control, core engagement, and form.
- Hip Thrusts elevate the upper back on a bench or platform, allowing for a greater range of motion and easier progression with resistance (like barbells or dumbbells). They’re more intense but follow the same movement pattern.
At WAVE, we often start with bridges and progress to hip thrusts as clients gain strength, control, and confidence.
Runners & Cyclists: When Should You Bridge?
For anyone doing repetitive, forward-focused cardio (think running or cycling), glute bridges are essential for maintaining muscular balance and avoiding overuse injuries.
- Before cardio: They wake up the glutes and reinforce neuromuscular connection, helping you move more efficiently.
- After cardio: They help rebalance hip flexor dominance and support recovery.
Just 2–3 sets of bridges pre- or post-workout can make a big difference in performance and injury prevention.
Strength Trainers: Don’t Skip the Bridge
If you lift weights, bridges may not look like much—but they can be a game-changer.
Use them:
- As a primer before squats or deadlifts to activate the glutes and reinforce proper hip extension mechanics.
- As a finisher to build glute endurance and enhance the mind-muscle connection.
Even advanced lifters benefit from revisiting glute bridges—especially when paired with resistance bands, tempo holds, or added load. They can be deceptively tough when done with intention.
Final Thoughts
At WAVE, we’re all about making movement meaningful—and few exercises offer as much bang for your buck as the glute bridge.
Whether you’re managing pelvic floor dysfunction, looking to move with more ease, or simply want to build a stronger base for everything from lifting to running, the glute bridge is a low-impact, high-reward staple.
Ready to add them to your routine—or want to make sure you’re doing them correctly?
Let’s build strength from the ground up, together.
Book a session with us today
And to learn even more about the glute bridge and how to make it work for your body, check out the Peloton feature I was honored to contribute to.
