The bridge exercise not only works your glutes, but also your core, hamstrings, and back. Up for the challenge? Try these glute bridge variations.
? You can do it all in one fell swoop, thanks to the glute-strengthening wonder known as the bridge. You've likely seen this exercise in everything fromAnd if you have a suspicion that the glute bridge isn't a serious exercise because you can technically do it lying down, banish the thought.
Bridges rival squats in their benefits. Doing glute bridges is a great way to build deep core strength and wake up inactive orYou don't need any equipment to do glute bridges, but you do need some tips to properly activate your glutes while you're banging out reps. Here's an intro to the glute bridge exercise, plus several variations to try. They'll help turn this traditional exercise up a notch or adjust the target to different muscles so you can make the most of this winning move.Before you try any variations, it's key to master the traditional glute bridge exercise. To make sure you're properly activating your glutes in the bridge exercise, therecommends thinking about first finding a posterior pelvic tilt before you lift your hips. To find a posterior pelvic tilt, think about moving your belly button toward your chin, and your butt toward your heels — similar to the"tuck" motion that's cued in barre or Pilates. Lie on your back with your knees bent and feet flat on the floor hip-distance apart. Keep your feet underneath your knees, not in front. Press your palms into the floor by your sides.and squeezing your glutes as you do. At the top of the move, your body should make a straight diagonal line from shoulders to knees.Once you feel confident in a bodyweight bridge exercise, adding a weight can increase the challenge to your muscles. Lie on your back with your knees bent and feet flat on the floor hip-distance apart. Keep your feet underneath your knees, not in front. Hold a dumbbell or kettlebell on your pelvis, between your hip bones.and squeezing your glutes as you do. At the top of the move, your body should make a straight diagonal line from shoulders to knees.Marching Bridge By holding the top of a glute bridge and marching your feet, you increase the demand placed on your core, which is helping to keep you from tilting or tipping over. This bridge exercise variation also asks your bottom leg to hold more weight, which challenges the hamstring and glutes on that side. Lie on your back with your hands by your sides, knees bent, and feet flat on the floor under your knees. With a slight posterior pelvic tilt, press your heels into the floor to come into a bridge position with a neutral spine. This is the starting position. Press your left heel into the floor, and keeping your right knee bent, raise your right leg until your shin is parallel to the floor. Try not to let your hips drop or tilt to either side.To recruit your upper body while also performing a bridge, you can add a chest press to the top of the movement. Make sure toLie on your back with your knees bent and your feet flat on the floor, hip-width apart. Hold a dumbbell in each hand. Raise your hands to hold the dumbbells by your chest, with your elbows pointing straight out from your sides.Holding the bridge, press the weights to the ceiling directly above your shoulders, then lower them with control. Be sure to maintain a strong bridge position the entire time . That's one rep.are great for activating all three glute muscles as well as your hip stabilizers and core. If this feels too challenging, you can also keep your lifted leg bent with the knee at about 90 degrees. Lie on your back with your knees bent and feet flat on the floor, palms pressed into the floor by your sides. Find a slight posterior pelvic tilt, and then extend your right leg and lift it a few inches off the floor. This is the starting position. Press your left heel into the floor to lift your pelvis up until your body forms a straight line from shoulders to knees, bringing your right leg with you.To add an extra effort to a single-leg bridge, add an abduction to the top. This will recruit your side glutes on top of your other muscles — and you'll likely feel it the next day. Lie on your back with your knees bent and feet flat on the floor, palms pressed into the floor by your sides. Find a slight posterior pelvic tilt, and then extend your right leg and lift it a few inches off the floor. This is the starting position. Press your left heel into the floor to lift your pelvis up until your body forms a straight line from shoulders to knees, bringing your right leg with you. At the top of the movement, pause and move your right heel out a couple of inches, then bring it back in.While a side bridge isn't a"true" glute bridge , it activates the obliques, hips, shoulders, and transversus abdominis.With your elbow directly beneath your shoulder, press your forearm into the mat, engaging your core and outer thigh until your bottom hip lifts off of your mat. Make sure your shoulder is pulled away from your ears and down toward your hips, and draw your shoulder blades together to engage your upper back muscles. Think about pressing the muscles of your lower abdominals into your lower back and driving your inner thighs into one another.Hold this move for 30 seconds, then lower your hip back to the mat.was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.is the wellness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.
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