Weighted glute bridges can be better than squats at building punching power – here’s why

Building a bigger butt has definitely become a trend, and as a trainer, I’m not totally against it. That’s because doing exercises targeting the glutes consistently will strengthen and activate those muscles, which is generally great. When your glutes are working properly (what it means to have “active” glutes), your athletic performance will improve, you’ll be less likely to develop dormant gluteal syndrome (a common cause of back and knee pain), and you’re generally better able to move your body painlessly.

If any of these benefits interest you, the humble glute bridge is a must. Research has shown that strength exercises that only bend at the hip are more effective for working the glutes than those that bend at the hip And knee. That makes glute bridges better for engaging your glutes than moves like squats or lunges—and turning them into a weighted glute bridge can build some serious muscle.

However, that’s just one advantage of this move. In addition to strengthening your glutes, the gluteal bridge also engages your hamstrings and your deep core muscles, so it’s also helpful for building core stability, according to the National Academy of Sports Medicine (NASM).

Here’s your primer on glute bridges — weighted and otherwise — including the difference between a hip thrust and a glute bridge, how to do a glute bridge step-by-step, and form tips to keep in mind.

Weighted glute bridge versus hip strength

Before we get into it, it’s important to know the difference between a weighted glute bridge and another similar exercise: the hip thrust, which is commonly done with a barbell. You’ve probably seen that exercise all over your Instagram or TikTok feeds, thanks to fitness influencers and celebrities (including Brie Larson, who, for example, shows off a barbell hip thrust that lifts 275 pounds).

The hip thrust movement is similar to a glute bridge, but instead of resting your back on the floor, you brace it against something that’s one to two feet off the ground, like a workout bench. By raising your torso, there’s a greater range of motion involved in hip thrust, resulting in a greater stretch of the glutes, according to NASM. Overall, this makes the hip thrust a bit more challenging than the glute bridge.

While hip thrusts are usually performed with a barbell, you can also perform this move using your body weight or using a resistance band or barbell. Worth noting: If you’re doing it with a barbell, the hip thrust isn’t for beginners because it’s an advanced lift. Instead, start with bodyweight hip thrusts and glute bridges to familiarize yourself with the movement pattern. Then slowly add weight to build strength.

POPSUGAR Photography / Tamara Pridett

How to make a weighted glute bridge

First things first: if you don’t feel comfortable body weight gluteal bridges, work on mastering those. You can follow the same steps below, only without weight. Once you can comfortably do three sets of 12 reps and with more energy in the tank, you can try adding weight. Bodyweight exercises are still great for building strength, so don’t rush through that step of the process — especially if you’re new to exercising.

To perform this move, you’ll need a medium to heavy barbell, weighing 8 to 20 lbs. (Learn more about choosing the right weight here.) Or you can use just your body weight. Try to implement the glute bridge exercise into your exercise routine two to three times a week.

• Lie faceup on a mat or soft surface with your knees bent and your feet flat on the floor. Keep your feet under your knees, not forward. Place the dumbbell horizontally on top of your abdomen (below your navel and above your hipbones). Hold the dumbbell in place with both hands to keep it from moving.
• Raise your hips to the ceiling, tightening your core and squeezing your buttocks as you do so. You should make a diagonal line with your body from shoulders to knees.
• Hold for three seconds. Make sure your spine is not arched and your hips are not sagging. Keep your abs and glutes tight.
• Lower your hips to the floor in a controlled manner. That’s one rep.
• Try three sets of 12 reps.

Weighted Glute Bridge Tips

If you’re unsure about your form, ask a trainer or other exercise professional for help. And if the exercise ever hurts, stop doing it.

If you find the weight uncomfortable to rest on your stomach, try placing a folded yoga mat, towel, or other pillow under the weight. Or you can always return to bodyweight glute bridges and make them harder by trying different variations, such as single leg glute bridges.

Building glute strength is beneficial for most people, but don’t limit your workouts to just glute-focused moves. Strengthening your glutes, but not all the other muscles in your body, can lead to muscle imbalances or injury. Instead, incorporate weighted glute bridges and other glute-strengthening exercises as part of a comprehensive training plan.

– Additional reporting by Lauren Mazzo