Glute Bridge Walk
Walk your way to stronger glutes! This bridge variation builds stability and targets your core. Feel the burn with every step!
The Glute Bridge Walk 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.
Glute Bridge Walk Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Obliques; Abdominals (rectus abdominis)
Glute Bridge Walk Variations and Alternatives
How to do the Glute Bridge Walk
Begin by lying on your back with your knees bent and feet flat on the ground. Keep your arms flat at your sides with palms down.
Lift your hips off the ground by squeezing your glutes so your body forms a straight line from your shoulders to your knees. This is the starting position.
Maintaining this bridge position, move one foot a few inches forward, followed by the other foot, so you start "walking" forward on your heels.
Take a few small steps forward while maintaining the elevated bridge position, keeping your hips raised and stable, and your core engaged.
After taking a few steps forward, reverse the movement and "walk" your feet back to the starting position while still keeping your hips up.
Continue the movement by alternating "walking" your feet forward and back for the desired number of repetitions.
Make sure to keep the movement controlled, and do not let your hips sag or twist throughout the exercise.
It's important to start slow with this exercise and focus on maintaining proper form, especially keeping the hips elevated and stable throughout the movement. This exercise is beneficial for building strength and stability in the gluteal muscles and hamstrings, as well as engaging the core for better balance and posture.
---
Glute Bridge Walk FAQs
What muscles does the Glute Bridge Walk work?
The Glute Bridge Walk 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 Glute Bridge Walk?
None. The Glute Bridge Walk is a bodyweight exercise, so you can do it anywhere.
Is the Glute Bridge Walk 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 Glute Bridge Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Bridge Walk variations and alternatives?
Similar exercises include the Hip Abduction Bridge, Bridge & Walk, Pregnancy Pelvic Bridge with Leg Raise and Dumbbell Glute Bridge.
Training calculators
Work out the numbers behind your training before your next session.