Bottle Weighted Glute Bridge
Description
The bottle weighted glute bridge is a weighted glute bridge using a water bottle for at-home loading. The lifter lies on the back with a bottle held across the hips and drives the hips up. The added load makes the glute squeeze stronger than bodyweight.
Muscle Group
Equipment Required
Bottle Weighted Glute Bridge Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Place a filled water bottle across the hips.
- Hold the bottle in place with both hands.
- Brace your core and squeeze the glutes.
- Drive through the heels to lift the hips up.
- Extend the hips to a straight line with the body.
- Squeeze the glutes hard at the top.
- Lower the hips back down with control.
Bottle Weighted Glute Bridge Form & Visual
Bottle Weighted Glute Bridge Benefits
- Strong glute builder
- Easy at-home weighted move
- Trains the hamstrings
- Useful glute builder
- No gym needed
- Builds the posterior chain
Bottle Weighted Glute Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Spinal erectors
Bottle Weighted Glute Bridge Variations & Alternatives
- Glute Bridge
- Hip Thrust
- Single Leg Glute Bridge
- Frog Pump
