The glute bridge is a great way to add some protection for your low back and work your hips at the same time.  All you need for resistance is your own bodyweight – which can make this exercise more challenging, depending on your size.

The glutes are important both to sports performance, as well as providing stability to your pelvis and thus, your low back.  This simple progression can be used by most anyone.  Some people may make it to level three in a few weeks and others may take a few months or more, depending on your current strength.

My suggestion would be to add in single leg exercises like split squats, lunges, and step-ups if you are looking for increased fitness or sports performance, adding resistance as you get stronger.

If you are older and/or have had some back issues, take your time going through the progressions.  I have recently seen the basic two leg bridge done with a padded barbell across your hips for extra resistance.

If you have had back problems before I would suggest working through the three levels first, before considering adding weight to this exercise. Otherwise, holding a dumbbell or weight plate across your torso might work, too.

Get moving!

Brian Morgan

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