Alternate legs every 4 reps signature strength exercises that should have a permanent place on your schedule. As the name implies, it targets the glute muscles, which power performance. And research suggests Glute Bridge Exercises to Power Up Your Runs.

“Glute bridges are a must for any runner,” says Lindsey Clayton, chief instructor at Barry’s in New York City and cofounder of the We may earn commission from links on this page, but we only recommend products we back. “Engage glutes as you lift hips up, driving through left heel squats and lunges, Updated: Mar 13, 2024. Glute activation is imperative for runners looking to increase speed, power, and agility—and that’s all of us, isn’t it?”

So, to capitalize on the glute bridge exercise and its benefits, we have a list of the best variations that you can turn into a circuit-style strength workout to target these important running muscles. Work your glutes regularly with this routine, and you just might be on your way to a new PR.

A Goblet Squat Workout for Better Stability: Perform each glute bridge exercise for 50 seconds, then rest 10 seconds before moving into the next exercise. Perform the circuit one to two times through. Clayton notes that you can also choose a few of these exercises to add into your regular lower-body day individually—in that case, she recommends performing 15 to 20 reps per move.

You’ll need two dumbbells to complete this circuit. An exercise mat is optional. Each move is demonstrated by Clayton in the video above so you can master the proper form.

1. Bodyweight Glute Bridge

  1. Lie faceup, knees bent, and feet planted on the floor.
  2. Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
  3. Lower back down slowly.
  4. Repeat.

2. Weighted Glute Bridge

  1. individuallyin that case, she recommends performing 15 to 20 reps per move.
  2. Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
  3. Lower back down slowly
  4. Repeat.

3. Weighted Frog Glute Bridge

  1. Lie faceup on the floor, feet together, legs bent, and knees open out to the sides. Hold a dumbbell across hips.
  2. Contract the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
  3. Lower back down slowly.
  4. Repeat.

4. Elevated Glute Bridge

  1. These exercises target your glutes as the primary muscle being used, as opposed to.
  2. Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
  3. Lower back down slowly.
  4. Repeat.

5. Marching Glute Bridge

  1. Start in a glute bridge position.
  2. Keeping head and shoulders on the ground and hips lifted, slowly lift left heel and step it out so left leg is straight.
  3. Repeat with right heel. Keep hips raised and core engaged the entire time.
  4. Once both legs are extended, bend left knee back to starting position, then right knee.
  5. Repeat.

6. Single-Leg Glute Bridge

  1. Lie faceup, knees bent, feet planted, arms down by sides on the floor.
  2. V-Up Variations for a Strong Core.
  3. Repeat with right heel. Keep hips raised and core engaged the entire time.
  4. Alternate legs every 4 reps.
  5. Repeat on the opposite side with left leg up.
  6. Alternate legs every 4 reps.
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Danielle Zickl
Senior Editor
Danielle Zickl for Runner's World and Bicycling.