Our 30-Day Glute Bridge Challenge Is Here (It’s FREE & Requires No Equipment!)

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Woman on floor doing glute bridges

It’s time to get your exercise on! 🏋️‍♀️

Since we’re all stuck inside so much these days, we might as well make the most of it, right?! There’s no better time to focus on healthier lifestyle choices! That’s why we’re launching a little Hip2Save fitness challenge to get everyone more active without having to leave your home.

It’s simple, convenient, fits easily into your daily schedule, and (the best part!) it’s FREE!

By the way, if you want to tackle more than one challenge, be sure to also check out our 30-day squat challenge!

Introducing our 30-Day Glute Bridge Challenge!

woman doing glute bridges

So what is a glute bridge and what are the benefits?

If you want to target your glute muscles 🙋‍♀️, then this is the exercise for you. Glute bridges help strengthen your core, hips, thighs, hamstrings, and yep, they help you to achieve a round and perky butt, too! They are also great for correcting your posture and have been found to help with pains in the knee and lower back.

Here’s how to do a glute bridge:

You can do this exercise with or without weights.

man laying on ground for glute bridge workout

man doing glute bridge

  1. Lay on the floor. You can do this inside or outside.
  2. Bend your knees and keep your feet hip-width apart, and make sure they’re firmly on the ground.
  3. Lift your hips up off the ground until they are in a straight line with your knees and shoulders. Drive your feet into the ground as you lift up and squeeze your glutes. We recommend holding for one to two seconds at the top, while giving those glutes a big squeeze.
  4. Slowly bring your hips back down to the floor and start over.

steps of doing glute bridge

Here are a few helpful tips:

  • Don’t raise your hips too high as that may cause lower back strain.
  • You may want to add in some stretches after you complete your set. Livestrong has some great moves to help limber up your hips, legs, and glutes for increased flexibility.
  • If you’d like to do this exercise with weights, but don’t have dumbbells, get creative with what you do have on hand. Grab something from your pantry, office, or laundry room – maybe a jug of water, a bottle of laundry detergent, or some canned goods!
  • As you get further along into the challenge, feel free to break up your glute bridges into smaller sets, that way it isn’t so overwhelming to try and cram in 100 plus in one round.

Download and/or print our 30-Day Glute Bridge Challenge graphic or save it to your phone for reference.

Want to see a glute bridge in action? Check this out…

Your Day One starts now!

This challenge will start you off slowly but don’t worry, the intensity increases as we move through the 30 days. Focus on perfecting your form for the optimum effects of the move and you’ll be a glute bridge champ in no time! 👊

glute bridge challenge sheet

“I know what you’re thinking, “150 glute bridges? Hip2Save, are you mad?!” but I started my Day 1 by testing exactly how many glute bridges I could do in one sitting (or laying, I guess?) — I made it to 96 before I rolled over and said that’s enough for one day. 🤣

150 glute bridges by Day 30 will certainly be a challenge, but it is entirely attainable, especially if broken down into 2 or 3 sets to achieve the entire 150. We got this! 🙌 ” – Emily, Hip2Save Team Member

Wait, what does this have to do with Hip2Save?

woman with dog

We’re known for bringing you the latest deals and steals, but if you’re anything like us, you’re probably sitting on your butt as you view them (and if not, we’re impressed!). We wanted to motivate ourselves and our readers to get up and get moving with a simple but exhilarating challenge.

Plus, this challenge is FREE and you can do your glute bridges right in your own home! How easy (and frugal!) is that!? Note – your pets may want to get in on the fun like Collin’s dog Yolli did! 🐶🤣

*Disclaimer: We’re not doctors! So before you partake in this (or any other physical challenge), be sure to get the go-ahead from a trusted medical professional. This challenge is for entertainment purposes only and is not to be construed as giving professional medical, fitness, diet, or wellness advice.  

More free ways to get your workout on!

About the writer:

Angela graduated with a Bachelor's Degree and has 25+ years of experience as a writer and photographer with her work being featured in US Weekly Magazine, The Los Angeles Times, People Magazine, and more.

Join The Discussion

Comments 43

  1. namaste

    i feel this is starting the day off right ! i just got done doing positive affirmations too. i did a few of these exercises and my lower back doesn’t hurt anymore. i have lower back pain a lot. i will keep these going.

    • Collin (Mrs. Hip)

      Yay! That’s awesome to hear! And go YOU for getting started right away! 👊

  2. Lizzymc14

    Love this idea. Was just thinking yesterday about retrying the squat challenge from last year that I never completed. Gonna try and get the family involved as well. Hopefully it will help break up some of the boredom.

    • Collin (Mrs. Hip)

      Great idea on getting the fam involved! I’m trying to do the same with my teens. 🙌

  3. Debra

    I’m in!!!

    • Collin (Mrs. Hip)

      Awesome!! 💃

      • Barbie

        Where did you get that vest Collin?

        • Collin (Mrs. Hip)

          Hi Barbie,

          My hubby actually surprised me with the vest as a gift for Christmas last year. It’s from Lululemon.

      • sash4

        I want to know where Collin’s pants are from.

  4. liv

    I love this! So perfect and easy for home!

    • Collin (Mrs. Hip)

      Yes! 🙌 And this exercise is awesome for targeting those glutes! I’m always so sore after doing them.

  5. Chloe

    Who would of known that my couponing community would also be the people keeping me on track for fitness? Kind of great to be able to feel a part of something during these times

    • Collin (Mrs. Hip)


  6. Samanthology

    I’m so in! I literally cannot stop baking sweets when I am stressed out, so we’ve had a lot of dessert around here lately lol. Thanks Hip2Save!

  7. jennifer

    Thank you so much. We were already starting to go nuts with the quarantine and then our dog died yesterday. I shall channel some of my grief into this glute challenge. ❤️❤️❤️

    • Collin (Mrs. Hip)

      I am so sorry for your loss Jennifer. 😥 I’m sending a big virtual hug your way. ❤️

      • jennifer

        Thanks so much Collin. ❤️

    • kadysiga

      So sorry about your dog. That is so hard, especially with how crazy things are now. Good thoughts and prayers.

      • jennifer

        Thank you ❤️

    • Julia

      My dog died too, March 28. I’m sorry. This is a hard time for us all.

  8. Vickie

    You mean you don’t want to know where Stetson got his t-shirt, shorts, or maybe the ball cap? 🙂

    • Deanna

      Hee hee.

  9. Big Heart

    Let’s go…..thanks for the post…. 💪

    • Collin (Mrs. Hip)

      You bet! 👊

  10. Tonya S

    Sweet! Thanks for the motivation. I’m totally in. Thanks Collin 💕

    • Collin (Mrs. Hip)

      Yay! You’re welcome! I’m so glad you’ll be joining us!

  11. buddybabs

    Yay!! Thank you for this. I’m starting today!

    • Collin (Mrs. Hip)

      Happy to hear that! You’re welcome! 🙌

  12. Mommyof3

    I’m in! Looks like something I can do quietly ealry in the morning while the kids are asleep.

    • Collin (Mrs. Hip)

      Great idea!

  13. Jessica

    Thank you for doing this! I did the squat challenge and that was really good for me. I’ve stopped exercising since this started (not good. I know, but it is what it is) and this is just what I need!

    • Collin (Mrs. Hip)

      Oh perfect! You’re welcome, Jessica! Hope you enjoy this challenge just as much!

  14. Mariam

    Thank you for giving me the boost. I used this as a guide to do 30 reps of other exercises too.

    • Collin (Mrs. Hip)

      That’s awesome, Mariam! You’re most welcome!

  15. Toni Potts

    Done! I hope I remember tomorrow

  16. L

    Thanks for posting! I actually miss going to the gym. 🙂 But I’ve been working out at home. I’ve been working out with some great 5 minute workout videos on YouTube.

    • Collin (Mrs. Hip)

      You’re welcome! That’s great to hear, L! Glad you can add this to your new routine!

  17. hollyp1234

    I watch this show called Love Island and they are always doing this or various types of squats. I’ve been doing them since watching the show because all their bums are so nice & firm. I believe in vision boards now because when you see something in front of you, you want it and can do it! I will try these as well. Thanks!

  18. Ann

    How is everybody doing on this challenge? I’m up to 90 today!! I forgot about adding weight so I’ll start that tomorrow. This is a great idea!!

  19. Maggie

    DH and I finished our 150 yesterday! I can feel a lot more strength in the low back — this is a good exercise for those who sit too much on their jobs. We’re going to continue doing 150 (3 sets of 50) to not lose those benefits.

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