Glute bridge is an exercise that mainly trains the gluteus (buttocks), the back of the thighs and the lower back. In this variation, the focus is on the back of the thighs, as we are performing a classic leg bend movement here.
Lie on your back on the floor and position a towel and your feet.
2
Position your legs so that they are slightly wider than hip-width and your knees are above your feet. Push your hips up until they are fully extended and you are in line from your shoulders to your knees. This is your starting position.
3
Push your feet, including the towel, as far forward as possible. Breathe in and hold the position briefly.
4
Push your feet, including the towel, back towards your bottom until you are back in the starting position. Breathe out as you do so.
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. Avoid hyperextending your spine and hunching over.
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.
