The glute bridge has been a staple for quite some time now, and there are plenty of variations of the exercise to go around. Initially, it was promoted to increase activation of the glutes and minimize overuse of the hamstrings and other surrounding muscles, but the bridge can offer more benefit if you get creative and start to think outside of the box a little.
One of the more significant challenges as a competing athlete or someone that trains hard regularly is being able to maintain control of your femur as you create motion off the other limb and pelvis. Stability is critical, and the exercise above brings a lot to the table in this regard. It doesn’t matter if you are attempting a cut as an athlete, or trying to keep your kneecaps directed forward during a heavy squat, everyone needs to be able to develop dynamic femoral control in order to stay healthy and perform at their best.
Another thing that is great about this exercise is that anyone is capable of performing the variation and still receive a lot of value. Most exercises that teach femoral control involve a client performing a quarter squat off of one leg while attempting to move the other limb in circles. Although a great exercise, not everyone can do this variation effectively. The bridge version helps bridge the gap for those that aren't capable, but is yet still challenging enough for someone that is more advanced in training.
In closing, you get substantial glute activation, and you teach your body how to control your femur and knees so that you stay healthy. What more could you ask for? The glutes as many of you now know are often under-recruited and highly responsible for proper control of all lower body joints. So, you could be doing an even better job of accomplishing this task in a bridged position since they glutes are more readily recruited in a bridged position