Side Hip Glute Bridge Raise
Strengthen your glutes & core! This bridge variation adds a hip raise for extra burn. Level up your lower body workout!
The Side Hip Glute Bridge Raise mainly works the glutes & hips and lower back, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Side Hip Glute Bridge Raise Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Side Hip Glute Bridge Raise Variations and Alternatives
How to do the Side Hip Glute Bridge Raise
Glute Bridge with Hip Side Raise
Equipment: None required (optional mat for comfort)
Starting Position:
Lie flat on your back on the ground or mat, with your knees bent and feet flat on the floor, positioned about hip-width apart.
Your arms should be resting at your sides, palms facing down.
Ensure your head, neck, and spine are in a neutral position.
Execution:
Lift your hips: Press through your heels and squeeze your glutes to lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
Hold the position: Maintain this bridge position for a moment, focusing on engaging your glutes and core.
Raise your leg: While in the bridge position, lift one leg straight up toward the ceiling. Keep your hips level and avoid letting them drop on the side of the raised leg.
Lower the leg: Slowly lower the raised leg back to the starting position, maintaining control throughout the movement.
Lower your hips: Slowly lower your hips back to the ground, returning to the starting position.
Repeat: Perform the exercise for the desired number of repetitions, then switch to the other leg.
Tips:
Focus on squeezing your glutes throughout the movement.
Avoid arching your back as you lift your hips or legs.
Keep your core engaged to help stabilize your body during the exercise.
Side Hip Glute Bridge Raise FAQs
What muscles does the Side Hip Glute Bridge Raise work?
The Side Hip Glute Bridge Raise mainly works the glutes & hips and lower back, with help from the quads and core. The main muscles are the gluteus maximus and erector spinae.
What equipment do you need for the Side Hip Glute Bridge Raise?
None. The Side Hip Glute Bridge Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Hip Glute Bridge Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Hip Glute Bridge Raise variations and alternatives?
Similar exercises include the Bodyweight Chest Glute Bridge Press, Straight-Leg Bridge Raise, Alternating Bridge Leg Lift and Hip Abduction Bridge.
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