The glute bridge is one of those 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 Repeat with right heel. Keep hips raised and core engaged the entire time.
“Glute bridges are a must for any runner,” says Lindsey Clayton, chief instructor at Barry’s in New York City and cofounder of the Download Your Training Plan. “These exercises target your glutes as the primary muscle being used, as opposed to squats and lunges, Once both legs are extended, bend left knee back to starting position, then right knee. 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.
Lower back down slowly: Perform each glute bridge exercise for 50 seconds, then rest 10 seconds before moving into the next 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
- Fastest Marathon Runners.
- Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
- Lower back down slowly.
- Repeat.
2. Weighted Glute Bridge
- Fastest Marathon Runners. Hold a dumbbell across hips.
- Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
- Lower back down slowly
- Repeat.
3. Weighted Frog Glute Bridge
- Lie faceup on the floor, feet together, legs bent, and knees open out to the sides. Hold a dumbbell across hips.
- Contract the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
- Lower back down slowly.
- Repeat.
4. Elevated Glute Bridge
- Minute Wall Pilates Workout.
- Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
- Lower back down slowly.
- Repeat.
5. Marching Glute Bridge
- Lift right leg up toward the ceiling but keep both knees aligned.
- Keeping head and shoulders on the ground and hips lifted, slowly lift left heel and step it out so left leg is straight.
- Repeat with right heel. Keep hips raised and core engaged the entire time.
- Lift right leg up toward the ceiling but keep both knees aligned.
- Repeat.
6. Single-Leg Glute Bridge
- Lie faceup, knees bent, feet planted, arms down by sides on the floor.
- Lift right leg up toward the ceiling but keep both knees aligned.
- Engage glutes as you lift hips up, driving through left heel.
- Slider Workout for Core Strength.
- Repeat on the opposite side with left leg up.
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Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
