Glute bridges and hip thrusts are commonly used to strengthen the glutes, especially for squatting. While they do activate the glutes in isolation, they don’t teach the glutes how to function within a squat. Here’s why.
Muscle Activation vs. Functional Movement
- Bridges target glutes in isolation: The exercise primarily teaches the glutes to hip-extend while lying on your back. This yields a high EMG reading (muscle activation), but that alone doesn’t translate to squatting.
- Squats require coordination: In a squat, multiple muscles (glutes, quads, hamstrings, core) work together to manage load and gravity. The nervous system orchestrates this complex “conversation” between muscles — something a bridge doesn’t replicate.
“When we perform a glute bridge, the glutes are learning to work in isolation, with little conversation with neighboring muscles.”
Mechanics Matter
- Range of motion: During the squat, glutes lengthen in three planes — hip flexion (sagittal), adduction (frontal), and internal rotation (transverse). This stretch-shortening cycle allows for powerful, explosive hip extension.
- Bridge limitations: Bridges start from a lying position, with limited range of motion, no stretch-shortening cycle, and minimal nervous system engagement. Glutes only learn to contract from a shortened position.
“[L]imited range of motion means the glute isn’t learning what to do in the bottom of the squat — when it’s needed most.”
The Lunge Is a Better Transfer
- Similar mechanics: Lunges mimic the hip angles of the squat — hip flexion, internal rotation, and adduction — and engage the glutes through a functional stretch-shortening cycle.
- Coordination training: Lunges require the glutes, quads, hamstrings, and stabilizers to work together, just like in a squat.
- Unilateral benefit: Each leg works independently, helping correct imbalances often present in bilateral squats.
“In the bridge, only the hip moves. The ankle, knee, and spine are in completely different positions and under different stress than in the squat.”
Key Takeaways
- Glute bridges are excellent for isolated glute strengthening and hypertrophy but don’t teach functional squatting patterns.
- Squat performance requires coordination, timing, and full-body engagement, which the bridge cannot provide.
- Lunges (and other single-leg, functional patterns) better prepare the glutes to fire correctly in squats.
Next step: Part two of this series will cover programming strategies to retrain glute recruitment and motor patterns for improved squatting.
