Top 16 Bridge Exercises/Workouts
1. Hip Bridge Exercise
Target – Glutes, core, and hamstrings.
Steps To Do Hip Bridge
Sets And Reps – 3 sets of 10 reps
2. Glute Bridge March
Target – Glutes, abs, lower back, quads, and hamstrings.
Steps To Do Glute Bridge March
In the same vein, Lesley Rowald, a blogger, opted for a no-equipment workout plan and did 100 glute bridges for 30 days in a row. Talking about her experience, she said, “Thoroughly impressed by the roundness and tight-appearance of my day-30 glutes. I knew that I’d see slightly more lifted buttocks when I compared the before and after (i).” The blogger maintained the same diet all through her 30-day workout challenge, ate protein snacks post-workout session, and drank lots of water throughout the day. Note: Keep your core engaged and don’t allow your pelvis to drop on any side. Sets And Reps – 3 sets of 10 reps
3. Single Leg Bridge Ups
Target – Glutes, abs, lower back, and hamstrings.
Steps To Do Single Leg Bridge Ups
Sets And Reps – 3 sets of 12 reps
4. Tricep Dip And Reverse Bridge
Target – Glutes, abs, lower back, triceps, shoulders, and hamstrings.
Steps To Do Tricep Dip And Reverse Bridge
Sets And Reps – 3 sets of 12 reps
5. Single Sky Bridge
Target – Glutes, abs, lower back, and hamstrings.
Steps To Do Single Sky Bridge
Sets And Reps – 3 sets of 12 reps
6. Shoulder Bridge
Target – Glutes, abs, lower back, calves, and hamstrings. Steps To Do Shoulder Bridge Sets And Reps – 3 sets of 10 reps
7. Bridge Chest Press
Target – Glutes, abs, lower back, chest, and shoulders.
Steps To Do Bridge Chest Press
Sets And Reps – 3 sets of 10 reps
8. Weighted Glute Bridge
Target – Glutes, abs, and lower back.
Steps To Do Weighted Glute Bridge
Sets And Reps – 3 sets of 12 reps
9. Stability Ball Bridge Exercise
Target – Glutes, abs, lower back, and hamstrings.
Steps To Do Stability Ball Bridge Exercise
Sets And Reps – 3 sets of 12 reps Tip: If you don’t have a stability ball, use a mid-rise platform to rest your shoulders and head and do this exercise.
10. Decline Stability Ball Bridge
Target – Glutes, abs, lower back, and hamstrings.
Steps To Do decline Stability Ball Bridge Exercise
Sets And Reps – 3 sets of 12 reps Tip: If you don’t have a stability ball, use a mid-rise platform to rest your heels.
11. Stability Ball Hamstring Curl
Target – Glutes, abs, hamstrings, and lower back.
Steps To Do Stability Ball Hamstring Curl
Sets And Reps – 3 sets of 10 reps
12. Single Leg Stability Ball Hamstring Curl
Target – Glutes, abs, hamstrings, and lower back.
Steps To Do Single Leg Stability Ball Hamstring Curl
Sets And Reps – 3 sets of 7-10 reps
13. Folded Single Leg Glute Bridge
Target – Glutes, abs, and lower back.
Steps To Do Folded Single Leg Glute Bridge
Sets And Reps – 3 sets of 12 reps
14. Reverse Bridge (With Variation)
Target – Glutes, abs, chest, shoulders, obliques, and lower back.
Steps To Do Reverse Bridge (With Variation)
Sets And Reps – 3 sets of 10 reps
15. Side Bridge Elbow To Knee
Target – Glutes, quadriceps, abs, chest, shoulders, and lower back.
Steps To Do Side Bridge Elbow To Knee
Sets And Reps – 3 sets of 12 reps
16. Bridge With Resistance Band
Target – Gluteal muscles, lower back, hamstrings, and thighs Steps To Do Bridge With Resistance Band 1. Lie down with your knees bent and your feet flat on the floor. Wrap a resistance band around your knees. 2. Place your arms on the sides with the palms facing down. 3. Form a straight line from your shoulders to your knees. 4. Activate your core muscles, contract your glutes, and push your hips upward. 5. Hold the bridge position briefly and lower your hips till they are just slightly above the floor. 6. Do the required repetitions while maintaining proper form and engaging the required muscles. Sets And Reps – 3 sets of 12-15 repetitions These are the best and effective bridge exercises. But the question is, why should you do these exercises? Find out next.
Benefits Of Bridge Exercises
Core strengthening. Improve stamina and stability. Posture improvement. Reduce knee and back pain. Tone the lower body.
Pair bridge exercises and their variations with core strengthening exercises in your workout routines to build stronger core fitness. Which muscles do bridges work? Bridges target the biceps femoris, gracilis, semitendinosus, gluteus maximus, gluteus medius, and rectus abdominis. They are also considered one of the best glute exercises. What happens when you do bridges every day? Doing daily bridges helps stabilize the lumbar region and helps in deep abdominal muscle activation (1). Is bridge exercise good for your back? Yes. Bridge exercises are good lower back exercises as they can help strengthen the lower back muscles.
Illustration: Effective Bridge Exercises And Their Benefits You Need To Know
Watch this video and learn how to do bridging exercises to strengthen your core and improve your posture. Get tips on proper form and technique.
