This lower body exercise isolates and strengthens the glutes and hamstrings but it truly is a multi-tasking move. It also has the added benefit of engaging and strengthening the core muscles, the hip muscles, and the lower back muscles.
WHY YOU SHOULD DO THE GLUTE BRIDGE
Learn how to properly perform the glute bridge 👉
Glute bridges work nearly every lower body muscle including glutes, quads, hamstrings, and calves as well as your core.
The strengthening of the glutes fuels more power, which enhances exercising on all other platforms.
WHAT MUSCLES DO THE GLUTE BRIDGES WORK?
Learn how to properly perform the glute bridge 👉
1
THE GLUTE BRIDGE
The glute bridge is a great low impact, lower body exercise that strengthens the glutes, hamstrings and so many other muscles!
2
OTHER MUSCLE GROUPS TARGETED
Targets: core, obliques and your back. While this is primarily a lower body exercise, the core is also engaged!
3
HOW TO PROPERLY GET INTO THE MOVEMENT
Position: Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.Hand placement: Place your arms by your sides with palms facing down for stability.
4
BODY PLACEMENT
Body alignment: Ensure your feet, hips, and shoulders are in a straight line.Lift hips: Push through your heels and lift your hips off the ground towards the ceiling, squeezing your glutes at the top of the movement.
5
REPETITION
Hold: Hold the elevated position for 1-2 seconds, maintaining tension in your glutes and core.Repeat between 10-15 reps
SCREENSHOT THE STEPS
Position: Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.Body alignment: Ensure your feet, hips, and shoulders are in a straight line.Engage core: Tighten your abdominal muscles to maintain proper form and protect your lower back.Lift hips: Push through your heels and lift your hips off the ground, squeezing your glutes at the top of the movement.
SCREENSHOT THE STEPS
Hold: Hold the elevated position for 1-2 seconds, maintaining tension in your glutes and core.Lower: Slowly lower your hips back down to the starting position, keeping control of the movement.Repetitions: Perform 10-15 repetitions for 3-4 sets, resting for 30-60 seconds between each set.
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