Glute Bridge Exercise: 4 Progressions + Benefits

Sports physio Maryke Louw demonstrates four glute bridge exercises that will help you to progress from double-leg glute bridges to single-leg ones without injuring your back or neck. She also gives some guidelines on how many bridges to do an how long to hold them.

📽️ Other videos you may find useful:

📚Chapters in this video:
00:00:00 Introduction
00:00:41 Glute bridge benefits
00:01:48 How many glute bridges to do and how long to hold them
00:04:04 Standard glute bridge
00:07:18 Offset glute bridge
00:09:44 Marching glute bridge
00:11:57 Single-leg glute bridge
00:14:04 How we can help

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[BlackGoldberg]

This is a workout that everyone should be doing everyday

[DtxBygNoon-js]

The single-leg glute bridge looks challenging but rewarding. I'll definitely add this to my routine.

[GotokuGotoku-ff]

Great breakdown of the glute bridge progressions, it's so helpful to see the variations and how to properly execute them.

[janetewin]

Thank you so much! I really need to do these exercises!!!

[KittieKill]

Will definitely try this. I’m having trouble transitioning from basic bridge to one leg bridge.

[lovelearn]

Thank you for the detailed information

[googleuser]

As always, very clearly explained!
I came here to look for progressions from single leg glute bridge, where my non-working leg is held out, knee straight. I'm ready to move on but not sure how.
Do you demo further progressions?

[rosssheridan]

I’ve had constant glute pain for 4 years on both sides after I had a herniated disc in my back.
I think it’s gluteal tendonopathy by watching your videos as it’s always my glute med and hip area that are always sore.
Are glute bridges the best way to strengthen?
I’ve done stretches and bands for years and nothing seems to work i’m losing hope that it will ever heal

[chandimabodhinath]

Classic presentation. The cup of coffee is a new thing for me. Must try with a cold one. 😂😂😂😂. Is it bad to do an Isometric hold for 60 seconds with good form or is it a waste of time?

[Moonam]

Can you do these bridges every day or is it better every 2nd/3rd day? 
Any advantages to the isotonic bridge compared to for the isometric? Or same results?
Thanks for another great video and explanation 😊