How to perform glute bridges
Start by lying flat on a mat with your knees bent and feet firmly on the floor.
Keep your hands by your sides and drive through your heels bringing your hips as far off the floor as possible. Squeeze your glutes at the top, pause and then lower yourself back down through the same controlled movement. Go for reps.
Progress your glute bridge by resting a barbell across your hips and taking the additional weight through the same movement.
To further progress this move, consider moving onto hip thrusts.
Glute bridges: Common mistakes to avoid
While doing the exercise is far better than not doing it (in most cases), it should be noted that sloppy form on any exercise is not recommended. If you are performing your glute bridges with incorrect form, you may recruit other muscle groups during the exercise, or poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.
Always keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.
Reps and sets
In addition to your glute bridges, you should also consider your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and of course, your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.
On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.