The weighted glute bridge isn’t as complicated as it may sound; it is just a regular glute bridge that you do with a free weight instead of your body weight only.
For this exercise, you can use any free weight of your choice. You can also use a glute bridge machine that is pre-loaded with weight plates.
However, this article talks about how to do it with a barbell.
Feel free to use any other weight as long as you follow the steps below for the best form:
- Get a mat and roll it out on the floor. You’ll need it to cushion your body during the movement.
- Lay on the mat on your back.
- Place a barbell at your hip crease (where the hips bend). If you can get one, wrap a pad around the bar to cushion your body against its weight.
- Bend both knees at 90⁰ so they are pointing to the ceiling. Your feet should be flat on the floor.
- Tighten your core.
- Wrap your hands around the barbell and, using your heels, push your hips up while still holding the weight.
- Keep your head and shoulders pressed to the floor.
- Your knees should be pointing upward and your body should form a straight line from your hips to your shoulders.
- Hold this position for about two seconds, then slowly reverse the steps until you get to the floor.
- Do 2-3 sets of 8-10 reps, taking short breaks between sets.
WHAT MUSCLES DOES THE WEIGHTED GLUTE BRIDGE WORK?
When it comes to the weighted glute bridge, the glutes are the show stars. They are responsible for extending your hips as you push them up to lift your butt in the air.
Your glutes are made up of three different muscles- gluteus maximus, gluteus minimus and gluteus medius – all of which have specialized functions.
Since these muscles are large, they respond quite well to resistance training with weights, and that is why this exercise is one of the best ways to build them.
BENEFITS OF THE WEIGHTED GLUTE BRIDGE
EASY TO DO
The technique for this exercise is pretty straightforward; you don’t have to spend several gym sessions trying to master it, unlike most other strength-training movements.
IMPROVES SQUATTING AND DEADLIFTING PERFORMANCE
If you have your eyes on powerlifting exercises such as deadlifts and squats, the weighted glute bridge makes for a great accessory exercise to enhance your performance.
STRENGTHENS YOUR CORE
Along with strengthening your glutes, the weighted glute bridge also engages your core to help with overall stability as you lift your hips up and lower them to the ground.
A stronger core also improves your posture by stabilizing your core and lower back.
GREAT WARM-UP EXERCISE
The weighted glute bridge is a fantastic way to activate your glutes before an intense lower-body workout.
ALTERNATIVES TO THE WEIGHTED GLUTE BRIDGE
The banded clamshell is another easy yet effective glute exercise with a resistance band to offer extra muscle tension.
- Lie down on the floor in your side.
- Stack your hips by putting one leg over the other.
- Bend your knees to 45⁰.
- Let your head rest on the lower arm and squeeze your core to stabilize the pelvis and spine.
- With your feet still together, lift your upper knee and rotate it outward as high as you can go without moving your pelvis or hips.
- Get back to the starting position and do a few more reps before switching legs.
The donkey kick is one of the simplest glute exercises out there. It is very easy to learn and requires no equipment.
Here’s how to do it:
- Get on all fours so your wrists are stacked under your shoulders and the knees under your hips.
- Straighten your arms and place your hands shoulder-width apart, with your fingers pointing to the front of your body .
- Tuck your chin into your upper chest to lengthen the back of your neck.
- Squeeze your core tight.
- Ensure your spine is neutral and your lower back isn’t overarched.
- Extend your hip and lift your right leg out behind you, pushing the heel towards the ceiling.
- Keep your hips pointing to the floor to prevent your lower back from getting hyperextended.
- Lower the leg to the floor and repeat these steps on the other.
SINGLE-LEG ROMANIAN DEADLIFT
This unilateral glute builder works your glutes while also improving your balance and coordination by making you use one leg at a time.
- Hold a barbell and stand with your feet close together and your knees slightly bent.
- Lift the bar to your hips and step one foot back, lifting its heel off the floor.
- Push your hips back and lean forward to lower the barbell to the ground as you extend your back leg until it is in a straight line with your upper body.
- Lower the barbell to the floor in front of your lower leg, going only as far as you can without overarching your lower back.
- Repeat these steps until you complete your set.
WEIGHTED GLUTE BRIDGE MISTAKES TO AVOID
USING QUADS AND HIPS INSTEAD OF GLUTES
Remember this is a glute exercise, which means your quads and hips have no business getting any of that load.
To keep the load on your glutes, ensure you pause and tilt your pelvis at the top of the movement.
NOT ENGAGING YOUR CORE
If you fail to engage your core, your pelvis will rotate anteriorly and shift the load to your calves and glutes.
Before you begin your first rep, pull in your abdomen to engage your core, and keep it braced until you’re done.
Even if toned buns are not at the top of your wish list, you should still consider doing the weighted glute bridge for the strength benefits.
Besides, it is quite easy to do, and it wouldn’t hurt to try something new.
Should you get tired of it, the alternatives in here will be perfect replacements for it.