Exercise 101: The Glute Bridge

Exercise 101: The Glute Bridge

What is a glute bridge?

Not half as tricky as the full bridge you may have performed in the school playground, the glute bridge involves you lying on the floor with your legs bent, and then pushing up with your hips, just your head, shoulders, arms and feet remain on the floor.

Your bum and back will form a straight slope down to your head.

What’s the benefit?

The Glute Bridge is great for engaging abs, lower back, hips, quads, hamstrings and glutes, and it’s really very simple to do. This exercise helps to warm up your spine before a workout, and activates the muscles in the lower body.

How should you do it?

Lie on your back with your knees bent, with feet flat on the ground, hip-width apart, keep your arms relaxed at your sides. Slowly raise your hips off the floor by activating your glutes and hamstrings, pushing your heels into the floor.

Once you reach the top, pause for a couple of seconds and return to your start position by slowly unrolling your body from the top.

Who should do it?

This is a basic exercise often overlooked because of its simplicity, and it can be done by anyone.

For those wanting to make it more challenging, you could:

rise up onto your toes when you get to the top of the bridge;

place your feet on an elevated surface such as an exercise ball;

do single leg variations; or

put a bar across your hips.

 


The Author

Laura Briggs

Laura loves running, Pilates and Yoga, and is forever trying to find the time to fit these activities into her life around a busy family. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.

Comments

Sarah L.
19 December 2015

Sarah L.

great one for a few spare minutes, will definitely be adding this to the list.

Sasha B.
17 December 2015

Sasha B.

These are my bum's best friend! I tell you, it's so much tighter and higher since I started doing these. Personally I use an old birthing ball.

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