Glute Bridges

Exercise Details for Glute Bridge

  • Primary Muscle
    Gluteus, Hamstrings
  • Secondary Muscle
    Lower back
  • Equipment
    Barbell
  • Level
    Easy

Why Should You do Glute Bridges?

Glute bridges train both the buttocks and the hamstrings as well as the lower back. It is easy to learn and works great to do at home or on the go if you only run with body weight. If you want to lift heavier, add a barbell across the body and if you want to increase the resistance, even more, take out a bench and run Hip Thrust.

Performance

Lie on your back with your arms along the side of your body. The palms of your hands should be against the floor. Pull the heels of your feet up towards the buttocks and make sure they have the entire sole on the floor. Tighten the torso and press the lower back against the floor. You are now in starting position.

Now push your hips up against the ceiling. Push all the way up until the body is in a straight line from the thigh to the upper body. You should not stretch your back but stop when your body is in a line.

Then lower your hips back by bending your legs gently.

The exercise should mainly be felt in the buttocks. Not in the quads or in the back end but the buttocks.

Do not lift your head against the ceeling, but leave it on the floor.

Do not pull your heels up too far or too little Try to pull them as far up so that you have your knees just above your heels when you push your hips up.

Guided steps for Glute Bridge

  • Lie down on your back with your palms on the floor
  • Tighten your torso and press your lower back into the floor
  • Do not lift your hips higher than your body, maintain in a straight line
  • Push up your hips so that your knees are just above your feet in the top position
  • You can make the exercise more difficult and perform it with one leg instead of two
  • You can make the exercise heavier by placing a barbell on your hips
  • The exercise is called Hip Raise or Glute Bridge in English

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Related Exercises

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Seated Leg Curl

Straight Arm Pulldown

The back muscles on the side of your body, latissimus dorsi or your lats, are responsible for pulling your arms back and down. When you lift your arms above your head, you can easily feel the muscle fully stretched out.

Shrugs with Barbell

On the upper back is a muscle called the trapezius. The muscle looks a bit like a flying kite. It attaches to the top of the skull and extends to the shoulders. Then the muscle continues down along the spine between the shoulder blades a reasonable distance down the back. The upper part of this muscle holds the skull in place, which you can see in wrestlers and boxers who often have a well-developed Trapezius, but it also helps the body carry really heavy things or do deadlifts or Farmers walk. In the upper part of the muscle, the muscle fibers go obliquely upwards. You train this part by holding heavy things in your hands or pulling your shoulders up towards your ears when you have heavy items in your hands. This is exactly what you do in a Shrug, whether you are lifting dumbbells or a writing bar.