Foam Roll Glute Bridge being performed with proper form

How to do a Foam Roll Glute Bridge

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
16,952
Popularity Rank
924th
Difficulty
Beginner
Glutes Strength
82 mSCORE 49th
Equipment Required
  • Photo of Foam Roller
    Foam Roller

Workouts with Foam Roll Glute Bridge

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Hamstrings

    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.

    1. Lie face up on the floor with your heels on a foam roller. Place both hands palms down on the floor for stability.
    2. Position the foam roller such that your knees will be at roughly 90-degree angles during the bridge.
    3. Engage your glutes and hamstrings to drive your hips up.
    4. Hold this position once your hips are inline with your knees and shoulders for the duration of the exercise.
    5. You should feel this exercise in your glutes and hamstrings.

    Alternatives & Variations to Foam Roll Glute Bridge

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    1. 1. Dumbbell Glute Bridge

      Photo of Dumbbell Glute Bridge being performed
      69.3 mSCORESWAPPED 62 TIMES

      This 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. 2. Dumbbell Hip Thrust

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 48 TIMES

      This 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. 3. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 42 TIMES

      Hip 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.

    4. 4. Foam Roll Hip Thrust

      Photo of Foam Roll Hip Thrust being performed
      1.9 mSCORESWAPPED 41 TIMES

      Foam 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.

    5. 5. Single Leg Kickback

      Photo of Single Leg Kickback being performed
      86.2 mSCORESWAPPED 25 TIMES

      Single 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.