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. The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Glute Bridge
One-legged
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Lie on your back on the floor and position a dumbbell over your pelvis.
2
Position your left leg so that your left knee is over your foot. Your right leg is straight on the floor and your hip is bent.
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. Fold a towel a few times and place it on your hips so that the dumbbell doesn't put so much pressure on your pelvis.
Muscle groups
Primary
Gluteus Maximus
Secondary
—
Tertiary
—
Equipment
Dumbbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
