What is a Glute Bridge?
The Glute Bridge is a lower-body exercise that tones your glutes, hamstrings, and core. It is an easy exercise to do at home because it does not require any equipment. You simply lift and lower your hips to strengthen the targeted muscles.
Glute bridges, also called pelvic lifts, are an exercise for the back of your legs, hips, and gluteal muscles, but they also help strengthen your entire torso. Despite not requiring any equipment, this leg exercise is very effective for your entire lower body. The glute bridge is also very suitable for beginners. As it is very straightforward and you can do it on a mat at home or at the gym. You will also notice that even a few repetitions will put a lot of strain on your muscles.
How do you do a Glute Bridge?
Lie on your back with your knees bent and your feet grounded on the mat. Place your arms beside you, hands flat on the floor.
Keeping your shoulders, arms and feet grounded, lift your hips until you create a straight line with your torso and thighs. Engage your glutes to maximize the strengthening exercise. Lower your hips to the mat, then repeat.
What does Glute Bridge target?
Similar to a squat, a glute bridge works the entire back of your legs and your glutes. Specifically, it fires up your hamstrings and gluteus maximus. But since this isn’t an isolation exercise, it also trains other muscle groups, including your core and abdominals. Strong abdominal muscles are especially important in order to prevent you from arching your lower back when lifting your pelvis. It also trains the calf muscles.
With a proper Glute Bridge, you will tone and shape your butt. The bridge and the squat incorporate hip and knee extension so they use the same set of muscles, which includes the gluteus maximus and quadriceps. But the main muscle used in the bridge is the gluteus maximus muscle, the largest one in the buttocks.
And that will go a long way towards toning your butt to give you the shape you want as well.
Although the exercise targets the butt area, the glute bridge does a great job of activating and strengthening your core stabilizer muscles.
The transversus abdominis and multifidus muscles enclose your entire midsection. They are designed to support the spine and when reinforced will hold the stomach in like a corset.
This exercise contributes towards flattening your tummy, focusing on the muscles in your six-pack, and working the obliques, which will give you a more defined waistline.
When you spend the majority of your day sitting, your glute muscles can get weaker, while the hip flexors in the front of your thighs can shorten, making them feel tight. Eventually, you will end up slouching as your tight hip flexors pull you forward and your glutes aren’t strong enough to pull you upright.
But 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.
Know more about effective exercises here.