Glute Bridge

Today's exercise is Glute Bridge , a very effective exercise for strengthening the gluteal muscles , hamstrings and core muscles . Glute bridges are a great exercise to improve stability in the hips and lower back, and they can be done both with body weight or with added resistance for an increased challenge.

Correct technique

To perform a correct glute bridge , follow these steps:

  1. Lie on your back with your knees bent and your feet hip-width apart with your heels close to your bum.
  2. Place your arms at your sides with your palms facing the floor for support.
  3. Engage your core and press your heels into the floor while lifting your hips toward the ceiling until your body forms a straight line from your shoulders to your knees.
  4. Hold the top of the movement for 1-2 seconds while tightening your glutes.
  5. Lower your hips back to the floor in a controlled manner while keeping tension in your core.

Common errors

Here are some common mistakes that people make during glute bridges , and how to avoid them:

  • Excessive swaying in the lower back: Keep the core engaged to avoid unnecessary pressure on the lower back.
  • Hips too high: Be careful not to raise your hips too high, which can cause you to lose tension in your glutes.
  • Improper foot placement: Make sure your heels are placed close enough to your glutes to activate them properly.

Modifications and variations

To make glute bridges more challenging or to vary your workout routine, try the following variations:

  • Dumbbell Glute Bridge: Place a dumbbell over your hips for extra resistance and greater activation of your glutes.
  • Single-Leg Glute Bridge: Perform the movement with one leg extended to isolate each side of the glutes.
  • Elevated Glute Bridge: Place your feet on an elevation such as a bench to increase range of motion and challenge.

Repetitions and sets

How many glute bridges you should do depends on your training goals:

  • For strength: 3-4 sets of 8-12 repetitions, with the option of adding resistance such as a dumbbell or weight plate.
  • For endurance: 3 sets of 15-20 repetitions with body weight.
  • For advanced: Try single-leg glute bridges for 3 sets of 10-12 repetitions on each side.

Remember to keep tension in the gluteal muscles throughout the movement for maximum benefit.

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