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.
Position your legs so that they are slightly wider than hip-width and your knees are above your feet. Hips are bent.
3
Push your hips up until they are fully extended and you are in line from your shoulders to your knees. Tighten your buttocks firmly in the top position.
4
Hold this position for the duration of the time.
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.
TIP: To make the exercise harder, you can position an additional weight on your pelvis.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Tertiary
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Equipment
Body weight
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