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. By abducting your knees, you also train the outside of your thighs (abductors). You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Glute bridge + abduction
Type: Bilateral
Rest: 150s
Equipment: Fitnessband kurz
Tutorial
1
Position an exercise band around your thighs and lie on your back on the floor.
2
Position your legs so that they are slightly narrower than hip-width and your knees are over your feet. Hips are bent.
3
Push your hips upwards until they are fully extended and you are in a line from your shoulders to your knees. Tighten your buttocks firmly in the top position and then push your knees outwards as far as you can. Hold this position briefly.
4
Slowly bring your knees back inwards and lower your hips back onto the mat.
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. Keep your feet in the same place throughout the exercise.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Thigh (abductors)
Tertiary
—
Equipment
Resistance band short
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