Weighted Glute Bridge

Alternatives

• Bodyweight Glute Bridge
• Glute Bridge with Band & Weight
• Paused Glute Bridge with Band

Summary

The weighted glute bridge increases resistance to the classic bodyweight version, helping to build more strength and muscle in the glutes and hamstrings. It’s effective for progressive overload without heavy gym equipment.

Benefits of the Weighted Glute Bridge

• Builds glute strength and hypertrophy
• Strengthens hips and posterior chain
• Easy to scale with increased load
• Low-impact alternative to barbell hip thrusts
• Supports better posture and hip mobility

Weighted Glute Bridge Muscles Worked

1. Primary: Gluteus Maximus
2. Secondary: Hamstrings, Core, Lower Back

Instructions

1. Lie on your back with knees bent, feet flat
2. Place a dumbbell, kettlebell, or plate across your hips
3. Brace your core and press through your heels to lift your hips
4. Squeeze your glutes at the top and hold briefly
5. Lower your hips back down with control
6. Keep knees tracking over toes
7. Repeat for the desired number of reps

Common Mistakes

1. Using too much weight too soon
2. Letting the knees cave inward
3. Arching the lower back
4. Not fully locking out the hips
5. Allowing the weight to roll or shift