The bridge exercise strengthens the glutes and hamstrings. It also improves core stability.
Glute bridges are one of the fastest, easiest, and most effective glute exercises. Try adding these four glute bridge exercises to your next glute workout. They’re easy to do at home, on your lunch break, or even when you just need a few minutes to yourself.
The benefits of glute bridges don’t just stop at a bigger and firmer butt, they also engage the hamstrings and lower back. It is the same exercise as the famous hip thrust, but on a more basic level, since it is performed lying on the floor, without weight and without using a raised surface to support the back.
This type of exercise should not be missing in your routine if you really want to show off your buttocks with more volume, as you will mainly be working all the posterior muscles of the legs, i.e. the glutes and hamstrings, the lower back, the erector muscles of the back and the abdomen.
Check out these five glutes and glutes exercises that you can do at the gym or at home.
1. Glute Bridge
To start you only need a mat so you can support your back, I recommend that if you are a beginner you do this exercise without weight so your body gets used to the movement and then you can add a weight disc or dumbbells on your hips to create resistance, but if you do not have them do not worry, you can use a gallon of water 5 liters.
Step 1.Place a mat on the floor and lie face up on it, legs bent, feet flat on the floor, arms outstretched at either side of the body, palms on the floor.
Step 2. Inhale and raise your hips and squeeze your buttocks, push your body with the heels of your feet while they are well supported on the floor, hold this position for 3 seconds and descend exhaling the air. Perform 4 to 5 sets of 20 repetitions each.
2. One Leg Glute Bridge
Step 1. Place a mat on the floor and lie face up on the mat with your legs bent at 90 degrees and your feet flat on the floor. Raise one leg while keeping the other leg in the normal position it would be in if you were doing a classic glute bridge.
Step 2. Keep your hips centered, not tilted to one side. Raise your hips while one leg remains in the air, hold the position for three seconds and lower, this will be one repetition, perform 15 with one leg and 15 with the other to complete 4 sets.
3. Bridge with bench or step
Step 1. Place a mat on the floor and a step or bench to support your feet. Your legs should be bent at a 90-degree angle while your arms are outstretched on either side of your body, palms flat on the floor.
Step 2. Raise your hips and squeeze your buttocks, push your body with the heels of your feet while lying flat on the floor, hold this position for 3 seconds and gently descend, do 4-5 sets of 20 repetitions.
4. Bridge with band
Place the Mini Band about three inches above your knees, lie on your back with your knees bent and your feet flat on the floor. Bend your elbows to 90 degrees and as you raise your hips, perform an abduction, that is, open your legs a little, squeeze your buttocks and hold this position for 3 seconds, then lower and perform 4 sets of 30 repetitions. I assure you, the effort will be worth it!
Now that you know why the Glute Bridge is so effective and the variations you can do, don’t wait any longer to get that peach bottom you’ve been dreaming of, if you are consistent you will see results very soon, believe me you will notice it in your skinny jeans.
Keep reading: 7 glute exercises you can do without leaving your bed