Glute bridge workout challenge

About this glute bridge workout challenge

Glute bridge challenge

Intensity level: beginner/intermediate

Benefits: strengthening the glutes not only improves their appearance, it helps to avoid various problems that weak glutes can cause, including:

  • poor pelvic alignment, which leads to lower back problems and poor abdominal tone
  • tight hamstrings

Safety: please read the general safety information here.

What you need: suitable clothing and an exercise mat, or some other form of cushioning for your back and shoulders. See an exercise mat buying guide here.

Warm up: warm up your hips and glute muscles by doing 10 standing lunges (see exercise instructions below).

Glute bridge challenge chart

There are 2 types of glute bridge in this workout – standard and single leg (shown in pictures above the chart). The chart shows you how many reps you should do each day of both exercises. For the single leg glute bridge, do the given number on each leg. So for example on day 1 it’s

  • 8 standard glute bridges
  • 8 left leg glute bridges
  • 8 right leg glute bridges

Glute bridge challenge chart

Exercise instructions

Warm up

Lunge behind

Challenge exercises

Glute bridge

Single leg glute bridge

Related to glute bridge workout challenge

14 day glute challengeAbs & glutes challenge

The role of the glutes in pelvic stability

The gluteal muscles are a group of three major muscles located in the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles carry out various functions, including hip extension, abduction, and rotation.

Pelvic stability is the ability of the pelvis to maintain a neutral position during movement. It is important for pelvic stability because it helps to protect the spine, hips, and knees from injury. It also helps to improve balance, coordination, and athletic performance.

The glutes play a key role in pelvic stability by:

  • Controlling pelvic tilt: The glutes help to keep the pelvis from tilting too far forward or backward. This is important for maintaining a neutral spine position.
  • Preventing pelvic drop: When one leg is off the ground, the glutes on the opposite side help to prevent the pelvis from dropping. This is important for maintaining balance and stability during single-leg activities, such as walking, running, and jumping.
  • Resisting hip rotation: The glutes help to resist excessive rotation of the hips. This is important for protecting the hip joints and preventing injuries.

Benefits of strong glutes

Strong glutes have a number of benefits, including:

  • Reduced risk of injury: Strong glutes can help to protect the spine, hips, and knees from injury.
  • Improved balance and coordination: Strong glutes can help to improve balance and coordination, which can reduce the risk of falls.
  • Better athletic performance: Strong glutes are essential for many athletic activities, such as running, jumping, and climbing.
  • Reduced back pain: Strong glutes can help to reduce back pain by supporting the spine and pelvis.
  • Improved posture: Strong glutes can help to improve posture by keeping the pelvis in a neutral position.

Further reading

Princetown University free PDF