Bodyweight Glute Bridge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Glute Bridge is a simple yet effective exercise that primarily targets the glutes, with secondary emphasis on the abs and hamstrings. This exercise involves lying on your back with your feet flat on the ground and knees bent, then lifting your hips towards the ceiling while keeping your shoulders and feet planted. The movement activates the glute muscles as you bridge your hips upward, engaging the core and hamstrings for stability. It requires no equipment other than your body weight, making it a convenient and accessible exercise for strengthening the lower body, particularly the glutes.
How to Perform
Begin by lying flat on your back on the floor, ensuring your arms are positioned at a 45-degree angle from your torso for added stability.
Engage your glutes and press through your heels to lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
Slowly lower your hips back to the floor, maintaining control throughout the movement.
Repeat the motion for the recommended number of reps, focusing on squeezing your glutes at the top of the bridge for maximum activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
As you lift your hips, be mindful to avoid arching your lower back. Instead, concentrate on engaging your glutes and gently tilting your pelvis backward.
At the top of the movement, aim to create a straight line from your knees to your shoulders, ensuring proper alignment during the contraction.
Exhale while bridging your hips upward, keeping the movement controlled and smooth. You should not feel strain in your lower back.
If you have difficulty feeling your glutes working, gently touch the area to help activate the muscles, and pause at the peak of the bridge to enhance muscle engagement.
If one glute is weaker than the other, perform the exercise on one side at a time until the weaker side shows improvement. Once you’ve built sufficient strength, return to doing both sides together.
How Not to Perform
Avoid Arching Your Lower Back: Do not overextend your lower back as you lift your hips. This can put unnecessary pressure on your spine and shift focus away from your glutes. Instead, keep your core engaged and tilt your pelvis slightly backward to prevent excessive arching.
Don’t Use Momentum: Avoid jerking or swinging your body to lift your hips. The movement should be slow, controlled, and deliberate to keep the emphasis on your glutes rather than using momentum, which wastes energy and can lead to injury.
Don’t Place Your Feet Too Far from Your Body: If your feet are too far from your hips, it will be harder to activate your glutes effectively. Keep your feet close enough so that when you press your heels into the floor, your knees form a 90-degree angle.
Don’t Neglect Your Core: Failing to engage your core can lead to unnecessary strain on your lower back. Always activate your core muscles to maintain stability and support your spine throughout the movement.
Avoid Overarching the Knees: Ensure that your knees stay aligned with your feet and do not flare out to the sides or cave inward. Keep them in line with your hips to prevent unnecessary strain on your knees.
Don’t Rush the Movement: Performing the glute bridge too quickly can lead to improper form and reduce the effectiveness of the exercise. Take your time, focusing on squeezing your glutes at the top of the movement and lowering your hips with control.
Don’t Forget to Breathe: Holding your breath during the exercise can increase tension and reduce efficiency. Remember to exhale as you lift your hips and inhale as you lower them back to the ground.
Don’t Let Your Feet Lift Off the Ground: Make sure your feet remain firmly planted throughout the movement. Lifting your feet can cause the glutes to disengage and shift the load to other muscle groups, defeating the purpose of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
