This quick glute bridge exercise is a great way to build the muscles in your buttocks and get those booty gains.
It’s simple enough to do at home without any equipment, so can be easily added into your other workout routines.

This glute bridge exercise focuses on 3 variations: Hip Raises, Push Outs, and Holds.
All three are important for building well-rounded strength in buttocks, hamstrings, lower back and core.

1. Resistance band

If using the optional resistance band, place it just above your knees.

2. Lay on your back with hips pointing toward ceiling

Make sure your back is perfectly flat and straight against the floor. Have your knees bent with your hips and glutes pointed to the ceiling.

3. 15 glute bridge raises

Slowly raise your glutes up and squeeze at the top. Slowly lower them back down. Repeat 15 times.

4. 15 knee pulses

Raise your glutes up and hold at the top. Slowly open up your legs to move your knees out to the side.

5. Hold for 15 seconds

Keep pushing your hips up and hold in the air for 15 seconds.

6. Repeat

Do these steps two more times to complete a set of 3.

• Builds core strength and defines abs
• A no sit-ups exercise routine
• No equipment needed
• 3-minute core tension
• Great for males and females

Using a resistance band is completely optional for glute exercises. You can still develop strong muscles in your gluteal area just by using your own body weight. But adding a resistance band to the routine increases the tension and helps build stronger butt muscles. Once you are comfortable with the exercise I recommend you try using the band for those extra gains.

Glute bridge exercises aren’t just for booty gains. The gluteal region is one of the largest and most powerful group of muscles in your body. Strengthening your buttock area can contribute to your overall health and fitness. Strong glutes help stabilise your hips and pelvis, which is crucial for proper lower body movement, and can decrease the risk of injury.

And of course, a very positive secondary benefit of glute bridge exercises is that they help develop a more toned appearance.

I use variations of this glute bridge exercise with my clients who have seen some amazing results in improving their core strength and gaining a toned appearance. If you would like a more personalised glute exercise plan, I offer personal training sessions tailored to your needs.

I provide in person sessions in my private gym in Southwark SE1, or online personal training sessions that can be conducted from the comfort of your own home.

See my personal trainer packages.