Sculpt a Stronger Booty with These 3 Glute Bridge Variations

I first heard about “froggers” from the go-to guy on glutes, Bret Contreras. We ran them in Women’s Health as part of a glute-activation warmup. And yes, while they look sort of ridiculous, after adding them into my regular warmup routine (along with lying clamshells, some standard glute bridges, etc), I was a believer that this move got my butt ready to work.

Just recently, I read some insights from Bret about how he likes to end each workout—especially on his heavy squat and deadlift days—with some high-rep glute work. That’s where glute bridges come in. I liked the concept: While he and many other our of favorite experts seem to continually agree that weighted hip thrusts and deadlifts are among their favorite moves for helping women grow their glutes, going heavy on these exercises isn’t something the majority of women can do day in and day out. Adding some high-rep, non-taxing exercises after a total-body or lower-body focused strength workout can help “burn out” your glutes so you more fully fatigue those fibers. (Which, remember, is a good thing: That’s what helps them grow stronger.)