Loaded bridges that light up your glutes.
Push through your heels and finish with a hard glute squeeze, don't arch your lower back.
The Medicine Ball Glute Bridge is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
The Medicine Ball Glute Bridge primarily works the Glutes with Hamstrings assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
