Bodyweight Glute Bridge: Video Tutorial & Exercise Guide
| Workout | Bodyweight Glute Bridge |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Hamstrings |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Bodyweight Glute Bridge: Video Tutorial & Exercise Guide
Secondary Muscles Group
Bodyweight Glute Bridge: Step-by-Step Guide
- Step 1: Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Step 2: Place your arms by your sides, palms facing down.
- Step 3: Press through your heels, lifting your hips toward the ceiling.
- Step 4: Squeeze your glutes at the top, creating a straight line from shoulders to knees.
- Step 5: Hold the bridge position for a moment.
- Step 6: Lower your hips back down, hovering slightly above the ground.
- Step 7: Repeat the movement, maintaining control.
Bodyweight Glute Bridge: Overview
The Bodyweight Glute Bridge is a fundamental exercise that targets the glutes and hamstrings. Executed by lifting your hips towards the ceiling while lying on your back, this bodyweight movement strengthens the posterior chain. The Glute Bridge is effective for activating and toning the glute muscles, promoting hip stability, and contributing to overall lower body strength.
the Bodyweight Glute Bridge: Benefits
Bodyweight Glute Bridge is a versatile exercise that strengthens the glutes and hamstrings while engaging the core. This exercise is valuable for improving hip stability, enhancing glute activation, and addressing weaknesses in the posterior chain. It's suitable for various fitness levels, providing a foundational movement for individuals aiming to build lower body strength and stability.
Bodyweight Glute Bridge: Pro Tips & Advanced Techniques
The bodyweight glute bridge is an effective exercise for targeting your glutes, hamstrings, and lower back without any equipment. To perform, lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Engage your core and press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top of the movement. Lower back down slowly and repeat. Want to strengthen your glutes and build a strong posterior chain? Let’s bridge that gap!
Bodyweight Glute Bridge: Progression Plan
Beginner
Intermediate
Advanced
Bodyweight Glute Bridge: Frequently Asked Questions (FAQs)
What muscles do bodyweight glute bridges target?
+Bodyweight glute bridges primarily target the gluteus maximus but also work the hamstrings, lower back, and core muscles.
How should I position myself for bodyweight glute bridges?
+Lie on your back with your feet flat on the floor and knees bent. Push through your heels to lift your hips while keeping your core engaged and spine neutral.
How often should I include glute bridges in my workout routine?
+Include glute bridges 2-3 times a week as part of your lower body or glute-focused workouts. They can also be used as a warm-up or activation exercise.
Can glute bridges help with lower back pain?
+Yes, by strengthening your glutes and hamstrings, glute bridges can improve posture and relieve strain on your lower back.
What common mistakes should I avoid?
+Avoid arching your lower back or lifting too high, which can place unnecessary stress on your spine. Focus on using your glutes to drive the movement.
