The glute bridge, also known as the hip thrust, are one of the most common exercises used to increase glute strength, and “butt” size.
What some may NOT know however are how different mechanical variations can cause different, and deeper contractions at and around the targeted area.
The glutei muscles themselves are composed of the Glute Maximus, Glute Medius, and Glute Minimus. And while collectively they do make up the glute, internally the muscles attach at different points, and the directions of the muscle fibers of each respectively contract more intensely through various positions.
Feet elevated? Feet rotated out? Rotated in? Leg abducted?
Each of these can change the sensation and the result.
In this video, we break down the single leg glute bridge.