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 extension is an essential movement that also occurs in the deadlift. The taps to the side also train the outer part of the thigh muscles (abductors). You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Glute Bridge + Taps
Type: Bilateral
Rest: 120s
Equipment: Fitnessband kurz
Tutorial
1
Wrap a short Theraband around your thighs and lie on your back on the floor. Position your legs so that they are slightly wider than hip-width and your knees are above your feet. Hips are bent.
2
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 as you do so.
3
Stay in this position and move your left leg as far to the left as you can and touch the floor with the tips of your toes. Then bring your left leg back to the starting position. Then perform this movement with your right leg.
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 of 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
Secondary
Back extensor
Gluteus medius
Thighs (hamstrings)
Tertiary
—
Equipment
Resistance band short
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