Glute bridge is an exercise that mainly trains the gluteus (buttocks), but also the back of the thighs and the lower back. This exercise is similar to the hip thrust, but here you lie with your upper back on the floor rather than on a platform. The hip thrust is an essential movement that also occurs in the deadlift. This movement not only improves your butt muscles, but also boosts your jumping power. You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Glute Bridge
One-legged
Type: Bilateral
Rest: 120s
Equipment: Fitnessband kurz
Tutorial
1
Place a short Theraband around your hips and lie on your back on the floor. Position your left leg so that your left knee is over your foot. Your right leg is stretched out on the floor and your hip is bent.
2
Grip the Theraband with your hands and press the back of the band onto the floor. This creates additional resistance when you push your hips up.
3
Push your hips up with your left leg until they are fully extended and you are in a line from your shoulders to your knees. Your right leg remains straight and goes up with you. Your right thigh is parallel to the top position next to your left thigh and your bottom is tight. Exhale and hold the position briefly.
4
Lower your hips slowly and in a controlled manner until you are in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Tighten your abdominal muscles and keep your back straight throughout the exercise. Shift your weight mainly onto your heels. Concentrate on stretching your hips through the contraction in your butt muscles. Move your head so that your cervical spine is always in line with the rest of your spine. Avoid hyperextending your spine and hunching over.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Tertiary
—
Equipment
Resistance band short
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