Description:

Glute bridges are a bodyweight exercise that primarily targets the gluteal muscles, hamstrings, and lower back. This exercise helps to build and tone the glutes while also improving core stability.

Benefits:

Glute bridges help to improve lower body strength, enhance glute activation, and increase hip mobility. They are also beneficial for improving posture and reducing lower back pain.

Profile:

Equipment:	None
Type:	Bodyweight
Tempo:	2-1-2-0
Level:	Beginner

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

• Step 1: Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
• Step 2: Place your arms at your sides with your palms facing down.
• Step 3: Engage your core and glutes, and lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
• Step 4: Squeeze your glutes at the top of the movement.
• Step 5: Slowly lower your hips back to the starting position.
• Repeat the movement for the desired repetitions.

Common Mistakes:

• Overarching the lower back
• Not engaging the core and glutes properly
• Using momentum to lift the hips
• To avoid these mistakes, engage your core, maintain a controlled motion, and focus on squeezing your glutes throughout the exercise.

Variations:

• Single-leg Glute Bridges
• Banded Glute Bridges
• Weighted Glute Bridges
• Glute Bridge Marches

Links to each will be provided as they are added to the website.

Safety Tips:

• Always perform a proper warm-up before doing glute bridges.
• Maintain proper form throughout the movement to prevent injury.
• If you have any pain or discomfort, stop the exercise and speak with a trainer.

Additional Information:

Glute bridges are a versatile and effective way to build lower body strength and improve overall fitness. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.

EXERCISES