Double Glute Bridge & Open-Up
Strengthen glutes & improve hip mobility with this bridge variation. Feel the burn!
The Double Glute Bridge & Open-Up is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Double Glute Bridge & Open-Up Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Obliques
Double Glute Bridge & Open-Up Variations and Alternatives
How to do the Double Glute Bridge & Open-Up
Glute Bridge and Double Open Up Hips
Positioning
Starting Position: Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Your arms should be at your sides, palms facing down.
Foot Placement: Position your feet so that they are directly under your knees. Ensure that your heels are close to your glutes.
Movement
Lift Your Hips: Press through your heels and lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement. Squeeze your glutes tightly at the top.
Hold the Position: Hold this position for a moment, focusing on engaging your glutes and core.
Open Up Hips: While holding the bridge, slowly allow your knees to drop out to the sides, opening up your hips. Keep your feet planted on the ground.
Return to Start: Bring your knees back together, then lower your hips back to the starting position on the mat.
Repeat: Perform 10-15 repetitions. Take your time to ensure proper form throughout the exercise.
Tips
Focus on controlled movements rather than speed.
Avoid arching your lower back; maintain a neutral spine throughout.
If you feel discomfort in your lower back, adjust your feet' position or lower the bridge height.
Double Glute Bridge & Open-Up FAQs
What muscles does the Double Glute Bridge & Open-Up work?
The Double Glute Bridge & Open-Up mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Double Glute Bridge & Open-Up?
None. The Double Glute Bridge & Open-Up is a bodyweight exercise, so you can do it anywhere.
Is the Double Glute Bridge & Open-Up 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 Double Glute Bridge & Open-Up go on?
It belongs on leg day in a push/pull/legs routine.
What are some Double Glute Bridge & Open-Up variations and alternatives?
Similar exercises include the Gate Opener, Alternating Toe Glute Bridge Tip, Glute Bridge & Open-Up and Alternating Lying Foot Opener.
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