Glute Bridge & Open-Up
Strengthen glutes & improve hip mobility! Glute Bridge & Open-Up targets your booty while gently stretching your hip flexors. Feel the burn!
The Glute Bridge & Open-Up mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Glute Bridge & Open-Up Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Glute Bridge & Open-Up Variations and Alternatives
How to do the Glute Bridge & Open-Up
Positioning:
1. Starting Position:
Lie on your back on the floor or a mat.
Bend your knees and place your feet flat on the ground, hip-width apart. Your heels should be close to your glutes.
Arms should be resting at your sides, palms facing down, or you can place them across your chest.
Movement:
Lift the Hips:
Press through your heels and engage your glutes.
Slowly lift your hips towards the ceiling until your body forms a straight line from your knees to your shoulders.
Hold this position at the top for a moment, focusing on squeezing your glutes.
Open Up the Hips:
While in this lifted position, carefully allow one knee to fall out to the side, creating a stretch in the hip.
Return the knee to the starting position.
Repeat this opening motion with the other knee.
Lower the Hips:
Gradually lower your hips back to the ground, returning to the starting position.
Rest briefly before repeating the lift.
Repetitions:
Aim for 10-15 repetitions, focusing on controlled movements and proper form.
Tips:
Keep your core engaged throughout the exercise to protect your lower back.
Avoid arching your back; the lift should come from your hips and glutes.
Move slowly and with intention, especially during the hip opening to prevent strain.
Glute Bridge & Open-Up FAQs
What muscles does the Glute Bridge & Open-Up work?
The Glute Bridge & Open-Up mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Glute Bridge & Open-Up?
None. The Glute Bridge & Open-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Glute Bridge & Open-Up go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Bridge & Open-Up variations and alternatives?
Similar exercises include the Pose Bridge, Hip Abduction Bridge, Froggy Glute Bridge and Gate Opener.
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