Weighted Glute Bridges

Muscles Worked

Primary

Glutes

Quick Cues

1

Add weight on your hips

2

Drive through your heels

3

Squeeze glutes at the top

4

Lower with control

Equipment Needed

Weight Plate

Lie on your back with knees bent, feet flat on the floor, and a weight on your hips.
Hold the weight in place with both hands.
Drive through your heels to lift your hips.
Squeeze your glutes at the top.
Lower back down under control.
Repeat for the desired number of repetitions.

Common Mistakes

Not squeezing the glutes at the top

Using too heavy a weight and losing form

Arching the lower back at the top

Pro Tips

Hold a barbell or heavy dumbbell across your hips for resistance

Drive through your heels and squeeze glutes at the top

Place your shoulders on a bench for increased range of motion

Your Progress

Variations

Glute Bridge

Barbell Hip Thrust

Frog Pump