How much weight should I use for a glute bridge?

Programming Glute Bridges into Your Workouts This will push your muscles further over a shorter range of repetitions, eliciting more strength gains. In terms of sets, aim for 2 or 3 with around 5 reps each .11 Kas 2021

Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight. On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front.

STRENGTHENS YOUR CORE: Although the exercise targets the butt area, the glute bridge does a great job of activating and strengthening your core stabilizer muscles. … It works the hamstrings, lower back, abs, in addition to the glutes .