How to do a Foam Roll Glute Bridge
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Foam Roll Glute Bridge
Foam Roller
Target muscles worked
Instructions for Proper Form
Foam Roll Glute Bridge is a variation on the standard Glute Bridge. This compound movement targets the glutes and hamstrings. By placing your feet or back on a foam roller, you add instability to the exercise. This increases muscle activation and can help improve balance and stability, making it a great choice for adding variety to your lower body workouts.
- Lie face up on the floor with your heels on a foam roller. Place both hands palms down on the floor for stability.
- Position the foam roller such that your knees will be at roughly 90-degree angles during the bridge.
- Engage your glutes and hamstrings to drive your hips up.
- Hold this position once your hips are inline with your knees and shoulders for the duration of the exercise.
- You should feel this exercise in your glutes and hamstrings.
Alternative Exercises to Foam Roll Glute Bridge
1. Foam Roll Hip Thrust
1.9 mSCORESWAPPED 47 TIMESFoam Roll Hip Thrust is a variation of the Hip Thrust. Like other Hip Thrust variations, this compound exercise primarily targets the glutes. The foam roll can offer additional comfort and stabilization by supporting the hips and lower back. This is an excellent choice for beginners or those with sensitivities needing a more accessible Hip Thrust version.
- Beginner
- Glutes
- Foam Roller
2. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 42 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
3. Hip Thrust
97 mSCORESWAPPED 36 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
4. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 35 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
5. Glute Kickback Machine
94.6 mSCORESWAPPED 24 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
- Beginner
- Glutes
- Glute Kickback Machine
6. Single Leg Kickback
86.2 mSCORESWAPPED 24 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
7. Elevated Hip Bridge
84.8 mSCORESWAPPED 23 TIMESThis exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.
- Beginner
- Glutes
- Flat Bench
8. Barbell Hip Thrust
95.2 mSCORESWAPPED 20 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
9. Frog Pump
53.8 mSCORESWAPPED 17 TIMESFrog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.
- Beginner
- Glutes
10. Single Leg Hip Thrust
80.4 mSCORESWAPPED 16 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes