Glute bridge

The Glute Bridge is a pretty basic exercise which targets a number of muscle groups, mainly the glutes, abdominals, lower back and hamstrings. Without adding weight for extra resistance, the Glute Bridge is a very simple, straightforward beginner exercise and one which is often prescribed by physiotherapists for patients looking to overcome injuries, predominantly in the lower back region.

Instructions

glute-bridgeLie on your back on an exercise mat, bend your knees at about 45 degrees with your feet flat on the floor and hip-width apart. Gently contract your abs to flatten your lower back into the floor and maintain this contraction throughout the exercise. Exhale and use your abs to lift your hips up off the floor until your upper leg and back form a straight line (if you arch your back you have gone too far). Hold for one second and gently lower to the starting position, keeping your abs tight.

image credits: fitness illustrated

Details

Also known as: Hip thrust, butt lift
Primary muscles: Glutes
Secondary muscles Hamstrings, Abdominals, Lower Back
Equipment needed: Bodyweight
Level: Beginner

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