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.
In this exercise, the focus is on the back of the thighs (hamstrings).
Place the soles of your feet on the floor. There should now be a 160° angle between your thighs and your upper body.
3
Push your hips upwards until they are fully extended. Tense the back of your thighs firmly in the top position. Exhale and hold the position briefly.
4
Slowly lower your hips down again in a controlled manner. However, only go down so far that your buttocks do not touch the floor.
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 extending your hips through the contraction in the back of your thighs. Avoid hyperextending your spine and hunching over.
TIP: To make the exercise harder, you can place additional weight on your pelvis.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
Back extensor
Gluteus Maximus
Tertiary
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Equipment
Body weight
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