How to do a Foam Roll Glute Bridge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Foam Roll Glute Bridge
Foam Roller
Workouts with Foam Roll Glute Bridge
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.
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Generate My PlanAlternative Exercises to Foam Roll Glute Bridge
1. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 55 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.
2. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 51 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 41 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. Foam Roll Hip Thrust
1.9 mSCORESWAPPED 41 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
5. Single Leg Kickback
86.2 mSCORESWAPPED 25 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