The Glute Bridge
The glute bridge is a lower-body exercise that strengthens glutes (maximus, medius and minimus), hamstrings and core. This movement can be used to increase glute activation as part of your warm up or in the middle of your workout routine to strengthen the muscles targered.
When you practice glute bridges regularly you are targeting your glutes and your lower back muscles, those muscles that are meant to hold your body upright will be getting stronger. Strengthening the glutes and erector spinae helps you keep your posture upright whether you’re standing or sitting throughout your day and also help to reduce pain in your lower back.
How to perform the glute bridge?
- Lay down on your back, bend your knees and place the feet flat on the ground with your heels close to your sitting bones and about hip-width apart. Arms by the side about 45 degrees from your body and palms facing up.
- In the next inhale, press your heels and upper back and drive your hips up off the ground, contracting glutes and abdominal muscles in the top for one or two seconds.
- As you exhale, lower your hips back to the ground.
