Glute bridge is an exercise that mainly trains the gluteus (buttocks), but also the back of the thighs and the lower back. By raising the legs, a greater range of motion is created and the gluteal muscles can be activated more. The hip extension is an essential movement that also occurs in the deadlift. This movement not only improves your butt muscles, but also boosts your jumping power.
Lie on your back on the floor and place your lower left leg on an elevation (weight bench, chair, etc.)
2
Hips and left knee joint are both flexed 90°. The thighs are vertical and the lower leg is horizontal.
3
Push your hips up until they are fully extended and you are in line from your shoulders to your knees. Tense your buttocks firmly in the top position. 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.
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 overextending your spine and hunching over.
TIP: To make the exercise harder, you can place additional weight on your pelvis.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
Back extensor
Gluteus Maximus
Tertiary
—
Equipment
Body weight
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
