Bottle-Weight Glute Bridge
Elevate your glute bridges! This variation adds resistance with a bottle, boosting your lower body strength at home.
The Bottle-Weight Glute Bridge is a compound exercise that mainly works the glutes & hips and hip abductors (outer thighs), with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Bottle-Weight Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Bottle-Weight Glute Bridge Variations and Alternatives
How to do the Bottle-Weight Glute Bridge
Lie on your back on a flat surface with your knees bent and feet flat on the ground. The bottle should be close by.
Place the bottle across your hips. Hold it with both hands to keep it in place.
Pressing your heels into the floor, lift your hips off the ground by squeezing your glutes and driving through your heels. Your body should form a straight line from your shoulders to your knees at the top of the movement.
Hold the top position for a moment, ensuring your glutes are tightly squeezed.
Lower your hips back to the starting position in a controlled manner, without letting the bottle slip off.
Repeat the movement for the desired number of repetitions and sets.
Make sure to keep the movement controlled and focus on using your glutes and hamstrings to perform the lift. Adjust the weight of the bottle as necessary to be challenging but still allow you to perform the exercise with good form.
---
Bottle-Weight Glute Bridge FAQs
What muscles does the Bottle-Weight Glute Bridge work?
The Bottle-Weight Glute Bridge mainly works the glutes & hips and hip abductors (outer thighs), with help from the lower back and core. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Bottle-Weight Glute Bridge?
None. The Bottle-Weight Glute Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Bottle-Weight Glute Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bottle-Weight Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bottle-Weight Glute Bridge variations and alternatives?
Similar exercises include the Bottle-Weight Deadlift, Bottle-Weight Front Squat, Bottle-Weight Kneeling Squat and Bottle-Weight Rear Lunge.
Training calculators
Work out the numbers behind your training before your next session.