Unlock the Benefits of Bridges: Mastering the Muscles Worked - NEAT STRENGTH (2023)

Strength training is an important part of any fitness routine, and bridges are a great exercise to add in.

But before you get started on your bridge workouts, it’s essential that you understand the muscles worked when performing this type of exercise.

By learning more about the specific muscle groups involved with bridges and what they do for your body, you can better understand how to properly execute these exercises safely while still reaping all their benefits.

In this blog post, we’ll be talking about the muscles worked during bridges and some variations and alternative exercises that target those same muscles so that you can build strength faster.

Bridges Muscles Worked

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Muscles Worked in Bridges

When performing bridges, several muscle groups are worked to complete the movement correctly.

Primary Muscles:

Glutes are the main muscle group used when performing bridges, as they provide stability while lifting your hips off the ground.

Hamstrings also help with this movement by extending your legs out behind you as you lift up into the bridge position.

Hip flexors contract to bring your knees towards your chest while keeping them bent at 90 degrees throughout the exercise.

Lastly, abdominal muscles work together with all these other muscles to keep your spine straight and torso stable throughout each repetition of a bridge exercise.

Secondary Muscles:

In addition to working these primary muscle groups, there are also secondary muscles that come into play during a bridge exercise such as calves (lower leg), quads (front of thigh), and lower back muscles which act as stabilizers for maintaining good form throughout each rep.

Calves assist in pushing off from the floor when coming up into bridge position while quads help extend both legs outward from one another once fully extended on top of a bridge hold or pulse repetitions before lowering down again slowly under control back onto the floor or mat below you.

Lower back muscles support proper alignment by helping maintain an upright posture through every rep so that no strain is placed on any part of your spine or neck area due to incorrect form being performed during this exercise variation.

Bridges are a great way to target and strengthen multiple muscles while also providing an array of benefits.

Let’s now explore the various benefits that come from performing bridges regularly.

Benefits of Bridges

Core Strength and Stability:

Bridges help to activate the deep core muscles that provide support for your spine.

This helps to stabilize your body during movement, reducing the risk of injury from sudden movements or falls.

Additionally, strengthening these muscles can reduce back pain caused by weak abdominal muscles or poor posture.

Improved Posture and Balance:

When done correctly, bridges can help you maintain proper alignment of the spine, which is essential for good posture and balance.

Strengthening your core with regular bridge exercises will help keep your shoulders aligned over your hips when standing or sitting upright so that you don’t slump forward into bad habits like slouching or hunching over a computer screen all day long.

Increased Flexibility and Mobility:

Bridges also promote increased flexibility in both the hip flexors as well as other muscle groups throughout the body such as those found in the legs, arms, chest, and abdomen area.

As we age our bodies become less flexible due to lack of activity but regular bridge exercises can help combat this natural process by loosening up tight joints while increasing range of motion allowing us to move more freely without fear of strain or injury.

Regularly performing bridge exercises helps prevent injuries by strengthening key stabilizing muscles around vulnerable joints such as ankles, knees, elbows, etc.

In addition, if an individual has suffered an injury previously they may find relief through doing bridging movements which act as rehabilitative therapy, helping them recover faster from their ailment.

Bridges can be an effective way to build strength and stability in the core, improve posture and balance, as well as increase flexibility and mobility.

As we move on to the exercise variations for bridges, you’ll find there are many different ways to incorporate them into your workout routine.

Exercise Variations for Bridges

They can be done with just your body weight or with added weight to increase difficulty. Here are some variations of bridges that you can try:

Glute Bridge with Single Leg Lift:

This variation targets the glutes and hamstrings while also engaging the core muscles.

To do this exercise, start by lying on your back with your feet flat on the floor hip-width apart.

Push through your heels to lift your hips off the ground until they form a straight line from shoulders to knees.

Hold this position as you extend one leg up towards the ceiling while keeping both hips level and squeezing through your glutes at the top of each rep.

Make sure not to arch or round out in either direction during this movement; keep a neutral spine throughout for maximum benefit.

Glute Bridge with Double Leg Lift:

This variation is similar to a single leg bridge but adds an extra challenge by lifting both legs simultaneously instead of one at a time.

Start in the same position as before, but when pushing up into the bridge position, lift both legs together towards the ceiling until they reach 90 degrees (or parallel).

Squeeze through glutes at top then slowly lower back down without letting hips drop too low or arching too much in either direction – maintain proper form throughout entire set.

Adding weight increases intensity even more, so if you’re looking for an extra challenge, then try doing weighted bridges.

You will need either a barbell plate or dumbbells for this variation; start by placing them across the pelvis/hips area before beginning reps like a normal single leg bridge, except now there is additional resistance making it harder than usual.

Be sure not to let weights shift around during sets otherwise, risk injury – always keep good control over them throughout the entire set.

By using different variations of bridges, you can effectively target and strengthen your glutes, hamstrings, and core muscles while also increasing your range of motion.

However, if you’re looking to further challenge yourself or mix up your routine, alternative exercises such as hip thrusts, squats, and lunges are great options to explore.

Alternative Exercises for Bridges

Hip Thrusts:

Hip thrusts are a great alternative to bridges as they target the same muscles while also engaging the core and glutes.

To perform hip thrusts, start by sitting on the floor with your back against a bench or box.

Place your feet flat on the ground about shoulder-width apart and drive through your heels to lift your hips off of the ground until you form a straight line from shoulders to knees.

Hold this position for 1-2 seconds before slowly lowering yourself back down. Be sure to keep your core engaged throughout this exercise for maximum benefit.


Squats are another effective exercise that can be used in place of bridges as they target many of the same muscles, including glutes, hamstrings, quads, and calves.

To perform squats correctly, stand with feet slightly wider than shoulder-width apart and toes pointed slightly outward.

Keeping your chest up and core tight, lower into a squat position by pushing your hips back and bending at the knees until your thighs are parallel with the floor (or just below).

Push through heels to return to standing position before repeating again for the desired number of reps/sets.

Lunges are an excellent way to work multiple muscle groups simultaneously while also providing an intense cardiovascular workout if done quickly enough.

Start in a standing position, then take a large step forward with one foot while keeping both legs bent at 90 degree angles (front knee should not go past toes).

Lower body towards ground then push off front heel to return starting position before switching sides and repeating process again for desired number of reps/sets.

Be sure to maintain proper posture throughout each lunge – chest up and eyes looking forward – for best results.

Although bridges are an effective exercise for strengthening the glutes and core, there are a variety of alternative exercises that can be used to achieve similar results.

FAQs about Bridges Muscles Worked

What muscles do bridges work the most?

They also work the hip flexors, lower back muscles, and quads to a lesser degree.

When done correctly with proper form and technique, bridges can help improve posture by strengthening the posterior chain of muscles that support your spine.

Additionally, bridges can be used as an effective warm-up before more intense exercises like squats or deadlifts.

With regular practice of this exercise, you will notice improved strength in all areas mentioned above.

What are the benefits of doing bridges?

Bridges are a great exercise for strengthening the core and glutes, as well as improving balance and stability.

They can help to improve posture by engaging the muscles of the lower back, hips, and abdomen.

Additionally, bridges can be used to increase flexibility in your hamstrings and hip flexors.

Bridges also provide an effective way to target deep abdominal muscles that are often difficult to engage with other exercises.

Finally, bridges can be done anywhere with minimal equipment needed – making them a convenient choice for those looking for an effective workout at home or on-the-go.

Are bridges better than squats?

It is difficult to definitively answer the question of whether bridges are better than squats, as both exercises have their own benefits.

Squats target the quadriceps, glutes, and hamstrings while also engaging your core muscles. Bridges focus on the glutes and hamstrings with less emphasis on the quads.

Both exercises can help improve strength, balance, and flexibility in different ways depending on individual goals.

Ultimately it comes down to personal preference and which exercise best fits an individual’s fitness needs.

How effective are bridge exercises?

When done correctly, they can help improve posture and balance while also providing a low-impact workout for those with joint issues.

Additionally, bridges can be used as part of a warmup routine or as an active recovery exercise after more intense workouts.

They can even be modified to increase the difficulty by adding weights or increasing reps.

Overall, bridge exercises are an effective tool for strengthening the body and improving overall fitness levels.


They can be done with different variations to target specific muscle groups or increase difficulty.

Additionally, there are alternative exercises that work the same muscles as bridges if you need something new or want to switch up your routine.

Ultimately, bridges are an effective way to strengthen your body and improve overall fitness levels.

Related posts:

Front Raises: Learn Which Muscles They TargetSide Lunges: Which Muscles are Worked?Incline Push Ups: Target Muscles and Benefits


What are the benefits of doing bridges? ›

This pose helps strengthen your back muscles, glutes, and hamstrings. The bridge pose can also relieve tension and fatigue in your back. While the pose strengthens your back, it also stretches your chest, neck, and spine. Arching your body upward then helps open your lungs and calm your brain.

What is the 2 for 2 rule NSCA? ›

The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.

What muscles do the bridge exercise work? ›

Glute bridge exercises are a great way to work your posterior chain - that's the muscles all down the backside of your body. Performing these exercises isolates and strengthens your gluteus (butt) muscles — the gluteus maximus, medius and minimus — and hamstrings, as well as your quads, hips and core.

What happens if you do bridges everyday? ›

Doing bridges everyday (especially after prolonged sitting) will help to “wake up” the glutes and reset the pelvis. This helps the body to remember to use the hips (glutes) to create movement instead of the more fragile lumbar spine.

Do bridges strengthen your back? ›

The Bridge exercise is an excellent way to strengthen the muscles in the lower back, making every day tasks like getting out of bed a little easier. Many people who experience lower back roll out rather than lift up out of bed.

How long does it take glute bridges to work? ›

You'll get results quickly - within just 1 week! If you're looking for a way to get results quickly, glute bridges are the answer.

Is the NSCA CPT exam hard? ›

As with every personal trainer certification offered by the full range of organizations, the NSCA CPT exam is pretty tough.

What is the 2x2 rule in strength training? ›

He follows the "2x2" training rule: take 2 exercises per workout, and perform 2 sets each at a very high effort level. Filly recommends trying to hit 90 percent of your max. "I'm not saying you only need to go to the gym and do 4 to 6 sets and then leave," he says.

What is the order of exercises for NSCA? ›

Guidelines for Arranging Exercises

One way would be to have power exercises at the start, then core exercises, followed by resistance exercises. Another form is your multijoint exercises followed by the single joint exercises.

Do Bridges help lose belly fat? ›

Glute bridges: It's an excellent exercise to reduce your belly fat and it's super simple too. It doesn't need any equipment and you won't have to put pressure on your back or on knees to do this.

How many bridges should I do a day? ›

“The idea is to use the weighted glute bridge as your main lift on one of those days,” she says. Try out four sets of eight quality reps with a challenging weight. Then, use the other variations of glute bridges on your other two strength training days.

Are bridges as good as squats? ›

These days, seemingly everyone's obsessed with building their butts in the gym (or at home). And while you might think of the squat as the holy grail move for buns of steel, both the glute bridge and hip thrust are actually way better at targeting your glutes than that barbell squat.

Do bridges improve posture? ›

Upon first glance the bridge pose works your glutes. But at the same time, it is also opening the chest and shoulders and engaging the abdominals, helping to improve poor posture.

What are the disadvantages of bridge exercises? ›

It's the arched position of the back when you're performing the back bridge that can be dangerous. This hyperextension of the back places significant compressive forces on your spine, which can in turn do damage to the discs in between your vertebrae. Over time, this stress from hyperextension can weaken your spine.

Do bridges help lose belly fat? ›

Glute bridges: It's an excellent exercise to reduce your belly fat and it's super simple too. It doesn't need any equipment and you won't have to put pressure on your back or on knees to do this.

Are full bridges good for you? ›

Full bridges work nearly every muscle in your body, and will get you a crazy strong and flexible back. Plus, they're just fun. How to do them: Lie on your back on the floor with your knees bent and your hands on the sides of your head, fingers pointing toward your toes.

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