AÂ FIT30 EXERCISE
Glute Bridges
A Glute Bridge is a bodyweight exercise that primarily targets the muscles of the glutes, hamstrings, and lower back. It's a simple yet effective movement for strengthening the posterior chain.
HOWÂ TO
How do I do Glute Bridges?
- Lie on your back with your knees bent, feet hip-width apart, and arms fully extended at your sides with palms facing down.
- Engage your core muscles by drawing your navel toward your spine.
- Press through your heels and squeeze your glutes to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees at the top.
- Aim for a full extension at the top, with your hips reaching as high as comfortably possible.
- Hold the top position for a moment, focusing on squeezing your glutes.
- Lower your hips back down to the starting position in a controlled manner, and repeat.
TIPS
What are some tips for Glute Bridges?
- Ensure that your heels are positioned close to your glutes, and your feet are flat on the ground.
- Maintain a neutral spine throughout the exercise. Avoid arching your lower back excessively.
- Emphasize the contraction of your glutes at the top of the movement. Think about lifting your hips with your glute muscles.
- Exhale as you lift your hips and inhale as you lower them. Coordinate your breath with the movement.
MODIFICATIONS
How do I modify Glute Bridges?
Easier
- Perform mini-bridges by lifting your hips only a few inches off the ground for a less intense variation.
Harder
- Lift one leg off the ground while performing the glute bridge to increase intensity and work on unilateral strength.
- Place your feet on an elevated surface, such as a bench, to increase the range of motion and intensity.
- Lift one knee toward your chest while in the bridge position, alternating between legs.
What are the benefits of Glute Bridges?
Core Strength
Glute Strength
Improved Posture
A bodyweight30 workout
Nobunny Compares To You
Complete 8 Rounds In 29:00
- Lunge Rotations (01:00)
- Mountain Climbers (00:45)
- Glute Bridges (01:00)
- Rest (1:00)
Free
A bodyweight30 workout
Hear Here
Complete 8 Rounds In 29:00
- Glute Bridges (00:40)
- High Plank (00:20)
- Good Mornings (00:45)
- Lunge Rotations (00:40)
- Drop Squats (00:20)
- Rest (1:00)
Free