If one of your goals for 2022 is to strengthen and sculpt your glutes, we’ve got news – you probably aren’t going to get there by spending hours doing a squat challenge. While squats are great for overall lower body strength, but they primarily target your quads, so if you’re looking to really target the glutes, rolling out your exercise mat and adding glute bridges to your routine might be a good idea. idea. (Looking for a new exercise mat? We have selected a few of the best yoga mats on the market here).
The glute bridges target all three muscles of the glutes – the maximus, medius, and minimus. Like squats, they also work the backs of your legs, so your hamstrings will feel the burn as well, along with your abductor and abductor muscles. If you are new to exercising or returning to fitness, a glute bridge is a great way to teach yourself What this gym instructor means when they say “engage your glutes” because you have to physically squeeze your glute muscles together to lift your hips off the mat. Gluteal bridges are also one of the best exercises to do if you sit all day.
But how do you do a glute bridge to see results, and how should you progress the movement to single-leg glute bridges or glute bridges with weights or a resistance band? Here’s everything you need to know about adding this exercise to your home workout routine.
Looking for more home training inspiration? I found some of the best abdominal workouts that you can do just about anywhere, as well as this dumbbell workout with over 1.3 million views.
How to do a buttock bridge
To do a properly shaped buttock bridge, you will need to start by lying on your back on an exercise mat, with your feet sunk into the floor about hip-width apart. Engage your core (remember to suck your belly button into your spine) and squeeze your glutes together as you lift your hips and pelvis skyward. Squeeze your glutes at the top, before slowly returning your hips to their starting position. He’s a representative. To make the gluteal bridges harder, raise your arms to the sky.
How to do a glute bridge on one leg
A one-leg glute bridge is the same as a standard glute bridge, but this time you only have one leg on the floor, which makes the exercise much more difficult. To do a one-leg gluteal bridge, plant your left foot in the ground and raise your right leg to a 45-degree angle. As you stand up, squeeze your glutes and keep your hips level. Remember to keep a straight line from the outstretched foot, across the hip, to the head.
How to do a buttock bridge with weights
When you add weights, the glute bridge looks very similar to a hip push, but there is one key difference. Your back is always supported on the floor, as opposed to a hip push, where your back is usually on a bench. Use a dumbbell or barbell and keep the weight on the hip bones. Push up, engage your glutes, pause at the top, and come back down to your starting position. Make sure all exercise is slow and controlled.
How to do a buttock bridge with a resistance band
Another way to increase the intensity of your glute bridge once you’ve mastered the bodyweight version is to add a resistance loop band. The resistance band adds extra resistance to the movement, making your glute muscles work harder. To do a resistance band glute bridge, add a looped resistance band above your knees and push your thighs against the band while lifting your hips off the mat. If you don’t have a loop band you can also use a longer band and tie it around your legs, just make sure the resistance band isn’t actually above the knees.
Need to update your home training kit? We’ve hand picked the best resistance bands on the market here.
How to do a buttock bridge on a medicine ball or stability ball
The latest variation of the glute bridge to add to your workout is a glute bridge on a medicine ball, stability ball, or Pilates ball. To do this, elevate your feet by placing them on the ball, pushing your heels into the ball to keep it from moving. Keep pressing on the ball as you perform the glute bridge.
Alternatively, if you are using a Pilates ball, you can also place it between your knees while performing a glute bridge. When you get to the top of the exercise, squeeze the ball to work the muscles in your inner thighs at the same time.
- The best resistance bands for workouts
- Glute Training: 5 Best Exercises To Target The Body’s Biggest Muscle
- 3 best exercises to strengthen your glutes in the gym
- This Abs Workout With Weights Has 1.3 Million Views – Here’s What Happened When I Tried It
- Tried this Abs Workout with 420 Million Views – Here’s What Happened