Improve Your Glute Bridge Form To Build A Strong Set Of Glutes And Legs

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Improve Your Glute Bridge Form To Build A Strong Set Of Glutes And Legs

Improve Your Glute Bridge Form To Build A Strong Set Of Glutes And Legs

There are three gluteal muscles – the maximus, medius and minimus . They’re important in hip flexibility and movement, as well as looking fabulous. You should feel the burn in your glutes and your hamstrings if you’re doing it correctly. The bridge is also great for improving hip mobility and strengthening your lower back.

Spending all day sitting behind a desk is a surefire shortcut to weak glutes and lower back problems. The impulse is often to sit too far forward, which causes your hip flexors to become tight and also results in the glutes effectively switching off. Activating them as part of your training programme does wonders not only for your physique but for your structural health.

To incorporate the glute bridge into your programme, begin with body weight only, focusing on proper form and sequencing: Call your glutes into action by squeezing them so hard that they begin to rise off the floor. Doing this before you press through your feet is critical for making the most of this exercise.

Once you get the hang of the lift, you can add weight with a sandbag or barbell positioned in the crease of your hips.

Improve Your Glute Bridge Form To Build A Strong Set Of Glutes And Legs

- Lie on your back with your knees bent and feet flat on the floor. From this position, engage your core, press your back into the floor, and begin squeezing your glutes.

- Keep the glutes engaged and weight even across both feet as you press your hips up. Extend your hips fully so your body forms a straight line from your knees to your shoulders.

- Hold this position for one breath, continuing to squeeze your glutes. Take care not to overextend and arch your back by keeping your ribs in proper alignment.

- Slowly reverse the movement — keep squeezing your glutes and don’t collapse to the floor — to return to the starting position. Repeat for the desired number of reps.

- Sit on the floor and position your upper back against a flat bench.

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