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Challenge · 2025

#89: 100 Weighted Glute Bridges (For Posterior Power)

Unlock the power of your posterior chain with 100 weighted glute bridges. This challenge targets glutes, hamstrings, and deep core control.

By Editorial Team · · Updated

100 Weighted Glute Bridges

The glute bridge is a fundamental hip extension movement but add weight and volume, and you unlock a new level of strength development. Glute activation is critical not only for aesthetics and power, but also for injury prevention, posture, and performance across nearly every sport.

Challenge #89 in the RB100 Series: Perform 100 weighted glute bridges, breaking them into manageable sets to maintain quality.

“Strong glutes don’t just power your lifts they protect your back and knees from breaking down.” — RB100.Fitness

Challenge Details

  • Reps: 100 total
  • Equipment: Barbell, dumbbell, kettlebell, or sandbag
  • Form Standards: Feet flat, knees bent, shins vertical
  • Weight rests on hips or pelvis
  • Full hip extension at the top (no lumbar overextension)
  • Lower under control

Suggested Set Structures

  • 10 sets × 10 reps
  • 5 sets × 20 reps
  • 4 sets × 25 reps (advanced)
  • Unbroken 100 reps with lighter load for metabolic burn

Track your sets, weight used, and time in the RB100 Tracker.

Why It Works

The glute bridge is more than a booty builder it reinforces proper hip mechanics and strengthens the base of your kinetic chain.

Primary Muscles Worked:

  • Gluteus maximus
  • Hamstrings
  • Core stabilisers
  • Lower back (secondary)
  • Hip capsule support

It’s particularly helpful for anyone with:

  • Tight hip flexors
  • Weak posterior chain
  • Overactive quads
  • Chronic low back discomfort

Technique Tips

  • Tuck pelvis slightly to avoid lumbar hyperextension
  • Drive through your heels, not your toes
  • Hold a pause at the top for 1–2 seconds per rep
  • Use a mat or pad for barbell contact if needed
  • Breathe out on the way up, brace through core

Scaling Options

  • Bodyweight only: Start here if you’re new
  • Dumbbell across hips: Easy to scale load
  • Barbell: Add 20–60kg depending on experience
  • Feet elevated: Targets hamstrings and increases range
  • Single leg: Double the challenge, halve the reps

Programming Ideas

Pair with:

Recovery & Integration

Post-bridge recovery:

  • Seated glute stretch
  • Lying spinal twists
  • Foam rolling hips and hamstrings
  • Hydration via #23: 100oz Water
  • Add to weekly glute protocol for injury prevention

Learn More

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