Strengthen the glutes with this key exercise signature strength exercises that should have a permanent place on your schedule. As the name implies, it targets the glute muscles, which power performance. And research suggests Running Shoes & Gear.

“Glute bridges are a must for any runner,” says Lindsey Clayton, chief instructor at Barry’s in New York City and cofounder of the Shoes & Gear. “These exercises target your glutes as the primary muscle being used, as opposed to squats and lunges, which incorporate the use of the glute and leg muscles. Glute activation is imperative for runners looking to increase speed, power, and agility—and that’s all of us, isn’t it?”

So, to capitalize on the glute bridge exercise and its benefits, we have a list of the best variations that you can turn into a circuit-style strength workout to target these important running muscles. Work your glutes regularly with this routine, and you just might be on your way to a new PR.

which incorporate the use of the glute and leg muscles: Perform each glute bridge exercise for 50 seconds, then await 10 seconds before moving into the direct exercise. Perform the circuit one to two times through. Clayton notes that you can also choose a few of these exercises to add into your regular lower-body day individually—in that case, she recommends performing 15 to 20 reps per move.

You’ll need two dumbbells to complete this circuit. An exercise mat is optional. Each move is demonstrated by Clayton in the video above so you can master the proper form.

1. Bodyweight Glute Bridge

  1. individuallyin that case, she recommends performing 15 to 20 reps per move.
  2. Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
  3. Glute Exercises to Do With Dumbbells.
  4. Repeat.

2. Weighted Glute Bridge

  1. individuallyin that case, she recommends performing 15 to 20 reps per move. Hold a dumbbell across hips.
  2. Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
  3. Glute Exercises to Do With Dumbbells
  4. Repeat.

3. Weighted Frog Glute Bridge

  1. Lie faceup on the floor, feet together, legs bent, and knees open out to the sides. Hold a dumbbell across hips.
  2. Contract the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
  3. Glute Exercises to Do With Dumbbells.
  4. Repeat.

4. Elevated Glute Bridge

  1. Lie faceup, knees bent, and each foot resting atop a dumbbell.
  2. Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
  3. Glute Exercises to Do With Dumbbells.
  4. Repeat.

5. Marching Glute Bridge

  1. Updated: Mar 13, 2024.
  2. Keeping head and shoulders on the ground and hips lifted, slowly lift left heel and step it out so left leg is straight.
  3. Repeat with right heel. Keep hips raised and core engaged the entire time.
  4. which incorporate the use of the glute and leg muscles.
  5. Repeat.

6. Single-Leg Glute Bridge

  1. Lie faceup, knees bent, feet planted, arms down by sides on the floor.
  2. Lift right leg up toward the ceiling but keep both knees aligned.
  3. A Kettlebell Workout for Upper Body Strength.
  4. Lower back to the floor, and repeat for 4 reps.
  5. Repeat on the opposite side with left leg up.
  6. Strengthen the glutes with this key exercise.
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Danielle Zickl
Senior Editor
Danielle Zickl for Runner's World and Bicycling.