Build Power with Glute Bridges: 7 Variations Every Runner Should Try

The glute bridge is a great exercise to help combat our often weak glute and core muscles. As runners, many of us develop imbalances from long hours of sitting and the repetitive, forward-only motion of running. 

These habits can leave the glutes under-activated, which forces other muscles—like the quads, hamstrings, and lower back—to pick up the slack. Over time, this imbalance contributes to inefficient running form, fatigue, and even overuse injuries.

When the glutes are strong and firing properly, they help generate more propulsion, maintain better posture, and reduce strain on smaller, less efficient muscles; in simple terms, strong glutes = stronger, smoother, and safer running.

For runners chasing performance, glute bridges are a key exercise. They build the hip strength that translates directly into better mechanics and improved running economy. They also improve stability, reducing unwanted side-to-side movement that wastes energy and can increase injury risk.

This guide will walk you through the fundamentals of performing a glute bridge properly, highlight the key benefits for runners, and share six powerful variations to keep challenging your glutes as you get stronger. 

Adding these exercises into your strength routine just two times per week can make a noticeable difference in how you feel on the run.

How To Do A Glute Bridge 

Here are the step-by-step instructions to perform a basic glute bridge:

1. Lie on your back with your knees bent and feet flat on the floor at hip-width apart and your arms by your sides.  
2. Squeeze your glutes, engage your core and lift your hips up toward the ceiling as far as you can without arching your back. You want your body to be in a straight line from knees to shoulders. 
3. Continue to squeeze your glutes and hold this bridge position for a second or two.
4. Slowly lower your hips down to the starting position. 
5. Repeat for the desired number of reps.

Why Every Runner Should Do Glute Bridges

Adding glute bridges into your strength training workouts provides a lot of benefits:

• Enhance core stability: Glute bridges engage the deep core muscles, helping you maintain better posture and control with every stride.
• Boost power and performance: Strong glutes translate directly into more efficient hip extension, giving you greater propulsion and running economy.
• Relieve and prevent lower back pain: By strengthening the posterior chain, glute bridges take pressure off the lower back and encourage healthier movement patterns.
• Activate “sleepy” glutes: Sitting for long hours can switch off the glutes, and activation exercises like bridges wake them up and retrain them to fire properly during runs.
• Lower your injury risk: Balanced, stronger glutes help to prevent common overuse injuries.

6 Glute Bridge Variations To Include In Your Gym Workouts

As with most exercises, there are a significant number of variations to the glute bridge. The variations increase difficulty, slightly adjust the muscles used, and, most importantly, spice up your training.

For most of our glute bridge variations, you can count repetitions (8-12 reps) or perform the exercises in an isometric manner that is time-based.

An isometric exercise is, essentially, a static hold.

Instead of counting repetitions by extending and flexing joints, you contract your muscles and stay in the same position. These exercises are especially beneficial for runners recovering from an injury who want to gain strength while limiting specific joint movements. 

Try holding the position for anywhere between 20 and 60 seconds for three rounds.

#1: Glute Bridge (On Heels)

Instead of placing your feet flat on the floor, you can put just your heels on the floor for any of the glute bridge variations we will show you today.

This will give a bit of a boost to the muscle activation you will feel in your glutes and hamstrings.

1. Lie on your back with your knees bent, heels on the floor at about hip-width apart, and your arms by your sides.  
2. Squeeze your glutes, engage your core, and lift your hips up toward the ceiling as far as you can without arching your back. You want your body to be in a straight line from knees to shoulders. 
3. Continue to squeeze your glutes and hold this bridge position for a second or two.
4. Slowly lower your hips down to the starting position. 
5. Repeat for the desired number of reps. 

#2: Resistance Band Glute Bridge

For this variation, you will need a mini resistance band. Mini bands come in a variety of weights, so choose one that you will be able to perform the glute bridge with without faltering on proper form and technique. 

The added challenge with the resistance band glute bridge is that you will now need to work your gluteus medius as well as your gluteus maximus.

The mini band will try to push your knees inward, and you must constantly push against the mini band’s resistance to keep your knees in position. 

1. Place a mini resistance band just above your knees. 
2. Lie on your back with your knees bent and feet flat on the floor, heels about 6 inches from your glutes, and your arms by your sides.  
3. Squeeze your glutes, engage your core, and lift your hips up toward the ceiling as far as you can without arching your back. You want your body to be in a straight line from knees to shoulders. 
4. Continue to squeeze your glutes and hold this bridge position for two seconds.
5. Slowly lower your hips down to the starting position. 
6. Repeat for the desired number of reps. 

#3: Weighted Glute Bridge 

For the weighted glute bridge, you will need a dumbbell or kettlebell to add resistance. This variation increases the difficulty because you must extend your hips with added weight.

This variation is excellent if your focus is on gaining strength.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Hold a dumbbell between your hands and position it in the center of your hips.
3. Squeeze your glutes, engage your core, and lift your hips up toward the ceiling as far as you can without arching your back. You want your body to be in a straight line from knees to shoulders.
4. Continue to squeeze your glutes and hold this bridge position for a second or two.
5. Slowly lower your hips down to the starting position. 
6. Repeat for the desired number of reps. 

#4: Single-Leg Glute Bridge 

Now we are really dialing up the difficulty with this unilateral exercise and suspending one of our legs in the air as we perform this glute bridge variation.

A unilateral exercise is when you work just one side at a time, which is excellent for fixing muscle imbalances, as the other side can’t help out by overcompensating for the weaker side.

It is also a great way to work on your stability, as you need to work harder to keep your body aligned and not lose your balance. 

1. Lie on your back with your knees bent and feet flat on the floor (or up on your heels), hip-width apart, and arms at your sides.
2. Lift your left leg and extend it, so it is parallel to your right thigh. 
3. Engage your core and lift your hips up off the ground, aligning with your right knee. 
4. Hold this position for a second or two, activating your glutes and keeping your hips aligned.
5. Lower your hips to the starting position. 
6. Repeat for the desired number of reps. 
7. Repeat on the other side.

#5: Glute Bridge March 

Now for a twist on our single-leg glute bridge. 

1. Lie on your back with your knees bent and feet flat on the floor (or up on your heels), hip-width apart, and your arms at your sides.
2. Squeeze your glutes, engage your core, and lift your hips up toward the ceiling as far as you can without arching your back. You want your body to be in a straight line from knees to shoulders.
3. Keeping your knee bent, lift your left leg off the floor until the lower half of your left leg is parallel to the floor. 
4. Bring your left foot back to its starting position.
5. Do the same movement with your right leg.
6. Continue “marching” for the desired number of reps or amount of time. 

#6: Bodyweight Hip Thrust

The slight difference between a hip thrust and a glute bridge is the position of the exercise. The movement, however, is very similar.

We will look at the bodyweight version of this exercise, but it’s important to note that hip thrusts are a great exercise to add weight to, such as a barbell, dumbbell, or kettlebell, just like we did in our weighted glute bridge. 

The position of a hip thrust uses a bench or plyo box, where you will place your upper back. Performing the movement from this position will also increase hip flexion, making it a bit more of a challenge because you have a longer way to go when extending your hips. 

1. Place the bench or plyo box behind you. 
2. Sit on the floor and place your upper back or the center of your shoulder blades against the bench or plyo box. 
3. Bend your knees and place your feet flat on the floor at hip-width apart. 
4. Squeeze your glutes, engage your core, and lift your hips up toward the ceiling until your hips are fully extended. Ensure your neck remains relaxed and does not strain during the movement. Let your gaze move naturally with the hip extension.
5. Continue to squeeze your glutes and hold this bridge position for a second or two.
6. Slowly lower your hips down to the starting position. 
7. Repeat for the desired number of reps.

There you have it! Six glute bridge variations to work into your strength training routine.

For more exercise guides with step-by-step instructions and animated gifs and videos, check out our:

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