Glute bridge is an exercise that mainly trains the gluteus (buttocks), the back of the thighs and the lower back. The walking version focuses more on the back of the thighs.
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. Knee joint is bent. This is your starting position.
3
Take alternating small steps forward with your left and right foot until your knee joint is almost fully extended. Make sure that your lower back and buttocks are still in the air. Hold the position briefly.
4
Take alternating small steps backwards with your left and right foot until you are back in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your abdominal muscles and keep your back straight throughout the exercise. Shift your weight onto your heels. Concentrate on stretching your hips through the contraction in your butt muscles. In the front position, make sure that your bottom and lower back do not touch the floor.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
Back extensor
Gluteus Maximus
Tertiary
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Equipment
Body weight
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