We all want that perfect posterior (yes we mean your BUTT). But how do you get it? Well sitting down on the couch and looking at your screen all day won’t help you much here. However, the glute bridge might. The three muscles of our posterior are: gluteus maximus, medius and minimus. To get the best results you want to hit them all, and that’s what the glute bridge does.
How to perform it?
- Start by lying on your back with bent knees, and your feet on the floor. Your feet should be hip width apart, with the toes facing away from you. Contract your abdominal muscles gently and flatten your lower back.
- Gently exhale. While maintaining the abs contracted lift your hips off the flor. Press your into the floor gently to keep stable. Keep your abs contracted to prevent lower back arching.
- Inhale and slowly bring yourself back to the starting position.
Glute bridge variations
This exercise can be altered if it gets too easy to do or if you just want better results. Here are some ways to spice it up.
Single leg glute bridge
If you want to increase difficulty without using any gym equipment, than single leg glute bridge is the right thing for you.
Lie on your back with your knees bent, and your feet firmly on the floor.
Raise one leg and extend it, so it’s straight.
Now comes the fun part. Keep the heel of your grounded foot on the floor and push your hips upwards. When your body is in a straight line, start lowering the hips slowly.
After you are back on the floor, repeat with the same side.
After ten reps, you should switch the leg.
Glute bridge and curl
Only piece equipment you’ll need for this exercise is a towel. Put it under your legs before you begin.
Follow steps 1 and 2 of the regular glute bridge. When your hips are raised, and your body in straight line start sliding your feet out and back.
Glute bridge march
This is not the same march you see on TV. This is a lot harder to do, but has a great effect on your glutes.
Repeat steps 1 and 2 of the regular glute bridge. When your hips are raised, and your body in straight line start moving one leg slowly up towards your chest in marching motion. Lower it and do the same with the other leg. Switch legs until you reach 40 marches. Then lower your hips and back on the floor.
Benefits of the glute bridge
The obvious benefit is a nicer rear. Stronger glutes will make the rear look rounder and toned. Your clothes fit so much better.
Reducing knee and back pain is really important, especially if your job involves a lot of sitting (e.g. IT). Since the glute bridge works on glutes and hamstrings, it will strengthen them and lower the chances of knee and back pain.
Strong glutes are the key to improve your athletic performance and strengthen your core.