The 10 Best Glute Bridge Alternatives

The gluteus maximus, more commonly referred to as the glutes or butt, is the largest muscle in the human body. In addition to the gluteus maximus, you also have two other glute muscles – the gluteus medius and gluteus minimus. Both play a crucial role in the movement and stabilization of your hips and pelvis.

Along with the glutes, the hamstrings help perform hip extension, so they are involved in many of the same exercises. One of the most popular exercises for targeting your glutes and hamstrings, also known as the posterior chain, is the glute bridge.

Although the glute bridge is an effective exercise, there are several reasons you may want to consider glute bridge alternatives. For instance, equipment limitations, injury or pain, plateaus, or a desire to isolate the glutes further. This article is all about those alternatives! 

Below you will find the top ten glute bridge alternatives that will keep you progressing no matter what. Keep reading to find out why each exercise was included, how to perform them properly, and some of our biggest training tips!

The 10 Best Glute Bridge Alternatives

1. Hip thrusts
2. 45 Degree Hip Extensions
3. Cable Glute Kickbacks
4. Sumo Deadlifts
5. Romanian Deadlifts
6. Sumo Squats
7. Glute-Hamstring Raises
8. Good Mornings
9. Cable Pull Throughs
10. Single-Leg Glute Bridges

Hip Thrusts

When to perform hip thrusts

Besides glute bridges, the most popular glute exercise is the barbell hip thrust. People often confuse the hip thrust with the glute bridge, but they have a few differences that are important to note.

The main difference between the two exercises is that the hip thrust is performed with your upper back supported on a bench, whereas during glute bridges your upper back is on the floor.

Both exercises target the glutes and hamstrings via hip extension; however, some prefer the hip thrust over the glute bridge because it’s easier to load (add weight), get into the proper position, and set up.

If you’ve been doing glute bridges for a while and it’s getting quite easy, try transitioning to a hip thrust. The barbell hip thrust allows you to add weight in order to progressively overload the glutes and hamstrings, leading to gains in strength and size.

The hip thrust is rather simple to learn, perform, and set up, but we do recommend getting a hip thrust pad to place on the bar or see if your gym has one to use. The pad will make the exercise more comfortable by adding some cushion between your hips and the bar.

The hip thrust is a fairly taxing compound glute exercise, so it’s a good idea to perform them near the beginning of a leg-focused workout.

How to perform hip thrusts

1. To do this exercise, you will need an Olympic barbell, plates, safety clips, a hip thrust pad, and a flat bench.
2. Add an appropriate amount of weight to each end of the barbell, place the hip thrust pad on the middle of the barbell, and position the barbell near a flat bench.
3. Sit down on the floor, perpendicular to the flat bench, and place your upper back against the bench.
4. Roll the barbell over your legs so that the hip thrust pad is directly above your pelvis. 
5. Bend your knees and place your feet flat on the ground about hip-width apart with your toes pointed slightly out.
6. Grab each side of the barbell with a pronated grip. Your hands are just there to stabilize the bar and keep it in the proper position.
7. Take a deep breath and brace your core, then drive your heels into the ground, lift your butt off the ground, and thrust your hips forward to raise the barbell. Focus on posteriorly tilting your pelvis while keeping your rib cage down.
8. Once your knees form a 90-degree angle, and you feel a strong contraction in your glutes/hamstrings, pause for 1-2 seconds. Your shins should be vertical at the top of the rep.
9. Exhale as you slowly lower the barbell back down to the ground and repeat for the desired number of repetitions.

Watch the video below from Bret Contreras to see how to do the hip thrust with proper form!

Proper Hip Thrust Form

Hip thrust tips

• Push through the heels of your feet.
• Don’t let your knees cave in throughout the movement.
• Look straight ahead to encourage posterior tilting of the pelvis.
• Make sure to achieve full hip extension at the top of each rep.
• Start with your bodyweight and work up from there.

45-Degree Hip Extensions

When to perform 45-degree hip extensions

If you’re short on time and don’t want to set up a barbell and bench for hip thrusts, then 45-degree hip extensions are the next best option! Compared to glute bridges, you don’t have to lie on the floor to perform this exercise, and you can easily add weight by holding a dumbbell or plate.

45-degree hip extensions are a great accessory exercise to the squat, deadlift, and lunge because they train the glutes in the shortened range of hip extension. Squats and deadlifts place the most amount of load on the glutes in the lengthened position when the hips are flexed. (ex. the bottom of a squat). There’s minimal tension on the glutes in the shortened position when the hips are extended.

For optimal glute development, it’s important to train the glutes in the shortened and lengthened position, which can be achieved with squats and 45-degree hip extensions, hip thrusts, and/or glute bridges. Although this exercise may look like a lower back extension, the glutes and hamstrings will be doing all of the work when performed properly.

You can perform this exercise any time during a leg-focused workout since it’s not a highly demanding exercise.

How to perform 45-degree hip extensions

1. To do this exercise, you will need a hyperextension machine and a dumbbell or plate if needed for more resistance.
2. Adjust the hyperextension up or down so that the pad rests against your upper legs when standing on the platform. Set the weight (dumbbell or plate) near the front of the machine on the floor.
3. Step onto the platform with a shoulder-width stance and point your toes out.
4. Lean forward to grab the dumbbell or plate with a neutral grip.
5. Take a deep breath, then exhale as you squeeze your glutes and hamstrings to bring your torso up.
6. Once your shoulders align with your hips, pause for 1-2 seconds to squeeze your glutes and hamstrings.
7. Slowly lower yourself back to the starting position by leaning forward.
8. Repeat for the desired number of repetitions.

Check out the video below from Physique Development for a 45-degree hip extension exercise demonstration!

45 Degree Hip Extension [Glutes & Hamstrings Bias]

45-degree hip extension tips

• Round your upper back slightly.
• Do not hyperextend your torso at the top of the rep.
• Keep your feet flat against the platform at all times.

Cable Glute Kickbacks

When to perform cable glute kickbacks

So far, we’ve only discussed glute bridge alternatives that are considered to be compound movements, meaning that they involve multiple joints and/or muscles. If your goal is to target the glutes more directly without taxing other muscles, a cable glute kickback is a great option.

Since you perform cable glute kickbacks one leg at a time, they are advantageous for correcting and preventing strength imbalances. If you have one glute that seems to be noticeably stronger, or bigger than the other, it’s a good idea to do unilateral exercises on a consistent basis.

We suggest starting with the weaker or underdeveloped side first, then matching the number of reps and weight with the stronger or more developed side. Over an extended period of time, doing unilateral exercises will help reduce injury risk, even out both sides in terms of strength, improve the symmetry of your physique, and have better carryover to bilateral exercises.

Another pro to doing a cable glute kickback is that the cable places constant tension on the glute, and it’s easier to connect with the glute. If you have a poor mind-to-muscle connection with your glutes, try doing this exercise before other compound movements!

Since the cable glute kickback is an isolation exercise that’s not very taxing, you can perform the movement any time during a leg-focused workout. It’s a great way to add more volume without impacting recovery.

How to perform cable glute kickbacks

1. To do this exercise, you will need a cable pulley machine and an ankle cuff. You can put your foot in a D-handle, but the ankle cuff is ideal.
2. Adjust the cable pulley to the lowest position, secure the ankle cuff around your right leg, and attach it to the cable. (The cable should be attached to the front of your ankle.)
3. Facing the cable pulley, take 1-steps back until there’s tension on the cable.
4. Shift your weight to your left leg and pick your right leg slightly off the ground. If you need to, lean forward slightly and grab the cable tower for support.
5. Take a deep breath, brace your core, bend your right knee and bring it forward slightly toward your torso. Finally, kick your right leg back using your glute.
6. Once you’ve reached full hip extension and you feel a strong contraction in the glute, pause for 1-2 seconds and focus on squeezing the glute.
7. Exhale as you slowly bring your leg forward to return to the starting position. Don’t let your right leg touch the ground.
8. Repeat for the desired number of repetitions, then switch sides and perform the same number of reps and amount of weight on the left leg.

For an exercise video demonstration of the cable glute kickback, check out the video below!

Glute Kickbacks with a Cable Machine (Less is More)

Cable glute kickback tips

• An ankle cuff works best for this exercise.
• If you have trouble activating your glutes, try doing this exercise before a compound movement, such as squats, lunges, or deadlifts.
• If you work out at home and don’t have access to a cable, you can perform glute kickbacks on all fours using just your body weight, a dumbbell, or a resistance band.

Sumo Deadlifts

When to perform sumo deadlifts

Deadlifts are a staple movement for many gym-goers because it’s a compound exercise that trains the entire posterior chain. There are several variations of the deadlift, including conventional, sumo, pause, deficit, etc. Since this article focuses on glute and hamstring development, we suggest performing the sumo deadlift variation.

Just like a sumo wrestler, during a sumo deadlift, you are in a very wide stance with your toes pointed out. The sumo deadlift recruits more of the glutes, hamstrings, and even the quads as opposed to the lower back and erectors. Sumo deadlifts are a great way to build and strengthen the glutes and hamstrings because you can lift more weight compared to other exercises.

What’s more, if you’re planning on competing in powerlifting, the sumo deadlift is allowed. It’s also a functional movement that has good carryover to other exercises as well as activities of daily living. The sumo deadlift is a pretty demanding exercise, so it’s a good idea to perform it at the beginning of a lower-body dominant workout.

How to perform sumo deadlifts

1. To do this exercise, you will need an Olympic barbell, Olympic plates, and weight clips.
2. Place an appropriate amount of weight on each side of the barbell. The barbell should be placed on a flat surface. If you have access to a deadlift platform, that’s ideal but not required.
3. Walk up to the bar and assume a wide stance with your toes pointed out. The barbell should be directly over top of your midfoot.
4. Allow your arms to hang down naturally in front of your body. Bend your knees until your hands make contact with the bar. Your shins should be perpendicular to the floor. Keep your chest up and back in a neutral position.
5. Grab the barbell inside your legs with a shoulder-width pronated (double overhand) grip.
6. Before starting the deadlift, take a deep breath, brace your core, and pull the slack out of the bar by engaging your lats (pulling your shoulder blades back and down).
7. Pull the bar off the ground by pushing your feet into the floor.
8. Once the bar passes your knees, thrust your hips forward to complete the lift by standing up and squeezing your glutes/hamstrings.
9. After a 1-2 second pause at the top of the rep, slowly lower the barbell back to the starting position by leaning slightly forward, pushing your hips back, and bending your knees until the barbell touches the ground.
10. Repeat for the desired number of repetitions.

In the video below, Jeff Nippard shows you how to perform the sumo deadlift with perfect form!

The Most Effective Way to Deadlift for Muscle and Strength (Sumo Technique Explained)

Sumo deadlift tips

• If your grip is a limiting factor, we suggest using lifting straps. You can use what’s known as a mixed grip where one hand is in a pronated position, and the other is in a supinated position. However, that grip is known for placing more strain on the bicep, so it’s not ideal. You can also use a hook grip, which is common in Olympic weightlifting and CrossFit.
• Flat-soled shoes or barefoot work best for this exercise.
• Film yourself to ensure you have proper form before adding weight.
• Avoid leaning too far back at the top of the rep and hyperextending your back.

Romanian Deadlifts

When to perform Romanian deadlifts

The Romanian deadlift is a popular deadlift variation that’s very effective at targeting the hamstrings and glutes. Compared to a conventional deadlift (deadlift off of the floor), a Romanian deadlift places less strain on the lower back while still allowing you to overload the hamstrings and glutes.

Because of that reason, it’s a very popular exercise amongst bodybuilders since they don’t get tested on their deadlift strength but rather on their physique. Romanian deadlifts are also commonly used by athletes, including powerlifters, because it’s a functional exercise that has good carryover to other movements.

The primary action you perform when doing a Romanian deadlift is hip extension, which is the same as glute bridges. However, you’re in a standing position instead of lying on the ground. The Romanian deadlift can be performed with various  equipment, including barbells, dumbbells, cables, and kettlebells. The most common way to do a Romanian deadlift is with a barbell, so that’s what we are going to cover in the example below.

The Romanian deadlift is a compound exercise, so we suggest performing them near the beginning of a lower-body dominant workout. If your grip is a limiting factor, consider using lifting straps to ensure your glutes and hamstrings fatigue before your grip does.

How to perform Romanian deadlifts

1. To perform this exercise, you will need a squat rack, Olympic barbell, Olympic plates, and weight clips.
2. Set up the squat rack to knee height and place the barbell on the rack. Add an appropriate amount of weight to each end of the barbell.
3. Step up to the barbell and assume a shoulder-width stance. Lean forward with a slight bend in your knees and grab the barbell with a shoulder-width pronated (double overhand) grip.
4. Un-rack the barbell by standing up, pulling the bar off the rack (keep your arms straight), and taking 2-3 steps away from the rack.
5. Before starting the movement, take a deep breath, brace your core, and look straight ahead.
6. Initiate the eccentric by pushing your hips back while keeping your knees slightly bent. Keep the barbell close to your body throughout the entire movement.
7. Once the barbell reaches just past your knees and you feel a big stretch in your hamstrings/glutes, pause for 1-2 seconds.
8. Exhale as you thrust your hips forward after the barbell clears your knees to stand back up.
9. At the top of each rep, squeeze your glutes and hamstrings for 1-2 seconds.
10. Repeat for the desired number of repetitions.

Check out the video below from the Buff Dudes to see how to correctly perform the barbell Romanian deadlift.

How to Perform Romanian Deadlift - Hamstring Leg Exercise

Romanian deadlift tips

• Use lifting straps or chalk if your grip is fatiguing before your glutes/hamstrings.
• Flat-soled shoes or barefoot work best for this exercise.
• If you are very flexible, try putting 5lb plates under your toes to pre-stretch your hamstrings.
• Don’t hyperextend at the top of the rep, and avoid rounding your lower back at the bottom of the rep.

Sumo Squats

When to perform sumo squats

Sumo squats are similar to sumo deadlifts because you’re performing the exercise with a wide stance and toes pointed outward. This position is ideal for engaging the glutes and hamstrings more than the quads.

Sumo squats can be performed with a barbell, but you can also hold onto a dumbbell or kettlebell if you don’t have access to a squat rack. You can virtually do this exercise anywhere, similar to the glute bridge, but it’s much easier to add load if needed.

Wide stance squats are popular amongst powerlifters because as long as you hit the proper depth, they count in a competition. Plus, most people can lift more weight doing a wide stance squat as opposed to a narrow squat because it’s a more hip-dominant lift oftentimes accompanied by less range of motion.

Sumo squats have a good carry-over to traditional squats and deadlifts, so you can use them as a primary or assistance exercise. Since the sumo squat is a demanding compound lift, perform them at the beginning of a lower-body workout.

How to perform sumo squats

1. To do this exercise, you’ll need a squat rack, Olympic barbell, Olympic plates, and weight clips.
2. Set up the squat rack to an appropriate height (just below shoulder level). You should be able to easily un-rack and re-rack the barbell without going on your toes or squatting too far down. 
3. Adjust the height of the safety bars according to your squat depth.
4. Place the barbell on the rack and load an appropriate amount of weight to each side, then attach the clips.
5. Step under the barbell and place it on your upper traps. Grab each side of the barbell to stabilize it against your upper back.
6. Unrack the barbell by standing up, then take 2-3 steps backward. Assume a sumo stance (feet should be wider than hip-width apart with your toes pointed outward).
7. Take a deep breath, brace your core, and look straight ahead.
8. Begin the squat by pushing your hips back and bending your knees.
9. Once your hips reach parallel with the floor, pause for 1-2 seconds, then exhale as you explode up by pushing through your heels to stand back up.
10. At the top of the rep, squeeze your glutes and hamstrings, then repeat for the desired number of repetitions.

In the video below, Jared Feather and Dr. Mike Israetel go over the proper way to perform a sumo squat!

Sumo Squat

Sumo squat tips

• Flat-soled shoes work best for this exercise.
• Focus on keeping your knees out, especially on the way up.
• As you start to lift heavier, consider wearing a lifting belt to help with bracing.

Glute Hamstring Raises

When to perform glute hamstring raises

The glute hamstring raise, also known as the nordic hamstring curl, is a very challenging bodyweight exercise. You can add resistance by holding a plate, dumbbell, kettlebell, or resistance band, but for most people, your bodyweight will be plenty.

The glute hamstring raise is very popular amongst powerlifters and Crossfitters since they are a more functional version of a leg curl. Not to mention, they are equally as good for the glutes as they are for the hamstrings. The glute hamstring raise is unique in the sense that it simultaneously trains the hamstring’s two primary movements – hip extension and knee flexion.

Glute hamstring raises are typically performed using a GHD machine, also known as a glute hamstring developer. However, you can perform them at home as long as you have something to hook your heels under. Since glute hamstring raises aren’t as taxing as some of the other compound movements we’ve covered, they are a great way to add more volume to your glutes.

You can perform glute hamstring raises anytime throughout a lower-body-focused training session.

How to perform glute hamstring raises

1. Adjust a glute hamstring developer to the appropriate height. When your feet are locked in, the pads should be touching just above your knees in the starting position.
2. Once the set-up is completed, lock your feet in (your toes should be pointed toward the ground), bend your knees, and position your torso in an upright position (your upper body should be perpendicular to the floor).
3. Cross your arms in front of your chest, brace your core, look straight ahead, and take a deep breath.
4. Begin lowering your torso toward the floor by leaning forward slightly and straightening your legs.
5. Once your torso is parallel with the floor and your legs are nearly straight, pause for 1-2 seconds.
6. Exhale as you raise yourself back up by bending your knees and contracting your hamstrings and glutes.
7. At the top of each rep, squeeze your glutes and hamstrings.
8. Repeat for the desired number of repetitions.

Watch the video below to see how to perform glute hamstring raises with proper technique.

Best Hamstring Exercise? How To Perform Glute Ham Raises

Glute hamstring raise tips

• Place the footplate far enough away so that your knees can hang off the pad when you are at the bottom of the rep.
• Your feet should be in contact with the foot plate at all times.
• If you struggle to do a glute hamstring raise with your body weight, use an object to help with the concentric part of the lift while you slowly control the eccentric.

Good Mornings

When to perform good mornings

Good mornings aren’t quite as popular as squats and deadlifts, but they are an effective exercise that works the entire posterior chain and has a huge carryover to squats and deadlifts. Good mornings are more common in powerlifting and strongman, but they can benefit anyone, regardless of your goal.

The good morning builds and strengthens the hamstrings, glutes, core, and erectors. Since you’re primarily pushing your hips back while keeping a slight bend in the knee, it’s a similar movement to a Romanian deadlift. Unlike the Romanian deadlift, the barbell is on your back when performing a good morning, so you don’t have to be concerned with grip strength.

When done properly, the good morning is arguably one of the best exercises for building strong glutes and hamstrings. The good-morning is quite demanding, so it’s best to perform the exercise near the beginning of a workout.

How to perform good mornings

1. To do this exercise, you will need a squat rack, Olympic barbell, Olympic plates, and weight clips.
2. Adjust the height of the squat rack to just below shoulder level. You should be able to un-rack and re-rack the barbell without going up onto your toes or squatting down too far.
3. Place an appropriate amount of weight on each side of the barbell and attach the weight clips.
4. Step under the barbell with a shoulder-width stance and place the barbell onto your upper traps. Then, grab each side of the barbell to help hold the barbell.
5. Unrack the barbell by standing up and taking 2-3 steps away from the squat rack.
6. Assume a hip-width stance with your toes pointed forward or slightly out.
7. Take a deep breath, brace your core, look straight ahead, and begin the movement by pushing your hips back, leaning forward, and slightly bending your knees.
8. As your torso comes forward, keep your chest up, back straight, and shoulders engaged to keep the bar in position.
9. Once you feel a lot of tension in your hamstrings/glutes, pause for 1-2 seconds. Your torso should never go farther than parallel with the floor
10.  Exhale as you return to the starting position by extending your hips by squeezing your glutes/hamstrings.
11. Repeat for the desired number of repetitions.

To see how to perform good mornings with perfect technique, watch the video below from Jeff Nippard!

HOW TO DO THE GOOD MORNING EXERCISE: Build Your Glutes, Hamstrings And Squat With Perfect Technique

Good morning tips

• A high bar position is more optimal compared to a low bar.
• The amount of depth you achieve is highly dependent on the person and their flexibility.
• Start with just the barbell or your bodyweight before going heavier.
• Flat-soled shoes work best for this exercise.

Cable Pull Through

When to perform a cable pull through

The cable pull-through is a glute/hamstring-focused exercise that mimics the same motion as several exercises we’ve discussed already, such as the good morning, hip thrust, and 45-degree hip extension. The primary difference is that the cable pull-through utilizes a cable instead of free weights, which some people may prefer.

Cable exercises are great for hypertrophy because they place constant tension on the target muscle. In other words, the muscle is never at rest during the movement. Doing a combination of free weight exercises and cable exercises is great for gaining size and strength. Not to mention, a cable pull-through is easy to set up, less taxing than other compound lifts and may improve your mind-to-muscle connection with your glutes.

The cable pull-through can be performed any time during a lower-body workout, but if you struggle to activate your glutes, it’s a good idea to do it as your first exercise.

How to perform a cable pull through

1. Adjust a cable pulley to the lowest setting, attach a dual rope to it, and select an appropriate amount of weight.
2. Stand facing away from the cable, assume a slightly wider than hip-width stance, and grab the rope with a neutral grip so that it’s between your legs.
3. Stand up and take 2-3 steps away from the cable (stand far enough away to create tension on the cable at all times).
4. Take a deep breath, brace your core, look straight ahead, and begin the movement by pushing your hips back and leaning forward while you maintain a slight bend in your knees.
5. Once you feel a good stretch in your hamstrings and glutes, pause for 1-2 seconds.
6. Exhale as you push your hips forward to return to the starting position. At the top of each rep, squeeze your glutes and hamstrings.
7. Repeat for the desired number of repetitions.

In the video below, Colossus Fitness demonstrates how to correctly execute the glute cable pull-through!

How to PROPERLY Perform a Glute Pull Through | Fix Your Cable Pull Through Form NOW!

Cable pull-through tips

• Keep your chest up and back in a neutral position.
• Flat-soled shoes or barefoot work best for this exercise.
• Utilize a higher rep range (12-20 rep) with this exercise.

Single-Leg Glute Bridge

When to perform a single-leg glute bridge

A single-leg glute bridge, also known as a straight-leg glute bridge, is a more challenging glute bridge alternative because you’re lifting your entire body with just one leg instead of two. If you face equipment limitations, and you need to do something more difficult than a glute bridge, the single-leg glute bridge is a great option.

Another huge benefit to doing a single-leg glute bridge is that it helps correct and prevent strength imbalances. It’s quite common to have one leg stronger than the other, so you will be better off incorporating unilateral exercises as opposed to just doing bilateral exercise all of the time.

The single-leg glute bridge can be performed any time during a lower body workout, and it’s a great primer before doing a more advanced lift such as the squat or deadlift.

How to perform a single-leg glute bridge

1. Place a mat on the floor.
2. Lie down on the mat in a supine position (back on the ground).
3. Bend your knees until your feet are flat on the floor, and place your palms face down by your side.
4. Lift your right leg up and extend it straight out.
5. Take a deep breath, brace your core, and begin to lift your butt off the ground by squeezing your left glute.
6. Once you’ve reached full hip extension, pause for 1-2 seconds.
7. Slowly lower yourself back to the starting position.
8. Repeat for the desired number of repetitions, then match the number of reps with the other leg.

Watch the video below from Catalyst Athletics to see how to perform a single-leg glute bridge properly!

Single-Leg Glute Bridge

Single-leg glute bridge tips

• Push through your heel.
• Before you begin each rep, engage your glutes and core to press your low back flat against the floor.
• Start with your weaker leg, then match the number of reps with the other leg.

Reasons to choose a glute bridge alternative

The glute bridge is an effective way to activate the glutes and hamstrings. Although they will build and strengthen the glutes initially, you should consider doing other exercises that will help you apply progressive overload.

Whether you’re a beginner, intermediate, or advanced trainee, there are a number of exercises to choose from that target the same muscles as the glute bridge.

So regardless of what your reasoning is for searching for a glute bridge alternative, you can pick another exercise you enjoy that will achieve the same result.

Some common reasons for choosing to do an alternative exercise include:

• Physical limitation
  • One leg is stronger than the other, so a unilateral exercise is ideal.
• Equipment limitation
  • You don’t have the right equipment to perform the movement.
• Training plateau
  • You are looking to switch things up to keep progressing.
• Enjoyment
  • For some reason, you don’t like to do the exercise prescribed.

Other exercises such as the hip thrust, cable pull-through, Romanian deadlifts, and sumo squats are all great glute bridge alternatives. Some may suit your goals and/or preferences better than others, but no matter what you choose, they will all help you progress.

Muscles worked by the glute bridge

As the name suggests, the glute bridge primarily targets the glute muscles, more specifically the gluteus maximus, and hamstrings. The glute bridge also engages the gluteus minimus, gluteus medius, erectors, core, and quadriceps.

Primary Muscles

• Glutes
  • Gluteus maximus
• Hamstrings
  • Biceps Femoris Long Head
  • Semitendinosus
  • Semimembranosus

Secondary Muscles

• Glutes
  • Gluteus medius
  • Gluteus minimus
• Erector spinae
• Core
  • Transverse abdominus
  • Obliques
• Quadriceps
  • Rectus femoris
  • Vastus medialis
  • Vastus lateralis
  • Vastus intermedius

Frequently asked questions

Wrap-up

The glute bridge is an extremely popular exercise, especially since it requires minimal equipment. But that doesn’t mean that you have to do glute bridges to grow and strengthen your posterior chain. What’s more, depending on the person, the glute bridge may not even be the best exercise.

If you’re an advanced athlete, the glute bridge is likely too easy for you, leaving you seeking something more challenging. If you have one leg that’s stronger and more developed than the other, a unilateral exercise, such as the single-leg glute bridge or cable glute kickback, are superior options.

There are a variety of reasons why the glute bridge may or may not be right for you. Fortunately, there are many different exercises you can try. Take your pick from the list we’ve created and add it to your next workout!

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.