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. Lifting the knees also trains the front of the thigh (quadriceps).
Position your legs so that they are slightly wider than hip-width and your knees are above your feet. Hips are bent.
3
Push your hips up until they are fully extended and you are in line from your shoulders to your knees. Tighten your buttocks firmly in the top position. This is your starting position.
4
Raise your left leg and pull your knee towards your chest. Lower your left leg until you are back in the starting position. Perform the same movement with your left leg.
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 hyperextending your spine and hunching over.
Make sure that your hips do not move downwards during the exercise. Check your form and correct if necessary.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thigh (quadriceps)
Thighs (hamstrings)
Tertiary
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Equipment
Body weight
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