A Bridge Exercise For The Gluteus Maximus

The glute bridge, also commonly referred to as a shoulder bridge, is a compound exercise that develops strength and stability in your core, hips and thighs. Done on the floor, it most specifically targets your gluteal, hamstring and lower back muscles. You can make the glute bridge progressively more challenging by performing it with one leg at a time, or by incorporating a stability ball or BOSU trainer — both which require heavy recruitment of your transverse, or stabilizing, abdominal muscles.

Basic Glute Bridge

The basic glute bridge is done on the floor with both legs and without additional elements of instability. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart and parallel to one another. Relax your arms at your sides, palms face down. Draw your abdominal muscles in and tilt your pelvis up toward your torso to press your lower back into the floor. With both shoulder blades in full contact with the floor, inhale, then exhale and lift your hips up by contracting your gluteal muscles. Simultaneously push your heels against the floor to stabilize your legs. Your body should form a straight line from your shoulders to your knees. Hold the position, lower with control and repeat.

Single-Leg Bridge

To perform a single-leg bridge, you can start in a basic bridge and then extend one leg toward the ceiling, or you can lift one foot first and use your stabilizing leg to press up into the bridge. For the latter, lie on your back with your knees bent and your feet on the floor. Draw one knee into your chest, grasping the back of your thigh with both hands. For increased stability, slide your heel a few inches toward your glute. Engage your abdominal muscles and tilt your pelvis to flatten your lower back. Inhale. Activate your gluteal muscles, then exhale and lift your hips upward as you press your heel against the floor. Maintain a level pelvis throughout the movement.

Stability Ball Bridge

Placing a stability ball beneath your feet during a bridge engages your deep transverse abdominal muscles to stabilize your spine. Lie on your back with your heels and calves on top of the ball, feet hip-width apart and toes pointing up. Extend your arms out to your sides, palms face down. Engage your abdominal muscles and tilt your pelvis to flatten out the arch in your lower back. Inhale. Exhale, engaging your glutes to lift your hips off the floor until your body forms a straight line from your ankles to your shoulders. Press your heels into the ball to keep it steady. Hold it as long as you can maintain good form, then lower with control.

Double-Ball Bridge

Using a stability ball and a BOSU half-ball at the same time greatly increases the challenge of this exercise. Put the stability ball beneath your shoulders and hold your body in tabletop position with your feet on top of the half-ball, or place the half-ball beneath your shoulders and head, and press your heels into the top of the stability ball. Resting your shoulders on the half-ball with your feet on the stability ball provides more of a balance challenge than the opposite arrangement. You can press your hands into the floor or extend them toward the ceiling. You can also alternately lift and lower your legs to further increase the difficulty of the movement.