Glute Bridge Walkout 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Glute Bridge Walkout is a bodyweight exercise that primarily targets the glutes while also engaging the hamstrings, abs, and lower back as secondary muscle groups. This compound movement involves lying on your back with your knees bent and feet flat on the floor, then lifting your hips into a bridge position. From there, you gradually walk your feet out and back in while maintaining the elevated bridge position, which challenges your core stability and hamstring strength. As an effective core exercise, it enhances lower body strength and stability without requiring any equipment.
How to Perform
Starting Position:
Lie flat on your back on a yoga mat.
Bend your knees and place your feet firmly on the mat, ensuring they are hip-width apart.
Keep your spine in a neutral position and rest your arms by your sides.
Lift into Bridge:
Inhale deeply.
Exhale and engage your core by gently drawing your ribs towards your hips.
Press your heels into the mat, activate your glutes, and lift your pelvis off the floor until your body forms a straight line from your chin to your knees, with your shoulders bearing the weight.
Walkout Motion:
Inhale and keep your hips stable.
Extend your left leg to step your left foot forward, followed by your right foot, maintaining hip-width distance and keeping your hips elevated.
Focus on the tension in your glutes and hamstrings during this movement.
Return to Bridge:
Exhale and keep your hips as still as possible.
Bend your left knee to step your left foot back, followed by your right foot, returning to the initial glute bridge position.
Alternate stepping out and in for the desired number of repetitions or time, ensuring controlled movements to maximize muscle engagement and stability.
Tips
Ensure Feet Position: Keep feet hip-width apart and flat on the mat.
Engage Core: Draw ribs towards hips to activate your core before lifting.
Lift Hips: Raise your pelvis into a bridge, forming a straight line from chin to knees.
Maintain Elevation: Keep hips elevated throughout the movement to maximize glute engagement.
Controlled Movement: Step feet out slowly while keeping hips as stable as possible.
Feel Tension: Focus on the tension in your glutes and hamstrings during the walkout.
Return Smoothly: Step feet back in, returning to the bridge position with controlled movement.
Avoid Sagging: Prevent hips from sagging or dropping during the exercise.
Breathing: Inhale while stepping out and exhale while returning to the starting position.
Maintain Neutral Spine: Keep your spine in a neutral position throughout to avoid lower back strain.
How Not to Perform
Avoid Overarching the Lower Back:
Do not excessively arch your lower back during the bridge lift. This can strain your lower back and reduce glute engagement.
Don’t Let Hips Sag:
Prevent your hips from drooping or sagging as you perform the walkout. Sagging hips reduce the effectiveness of the exercise and can lead to lower back strain.
Don’t Overextend Your Feet:
Avoid stepping your feet too far out, which can compromise your balance and hip position. Keep movements controlled and within a comfortable range.
Avoid Moving Too Quickly:
Do not rush through the exercise. Perform each step of the walkout slowly and deliberately to ensure proper form and maximize muscle engagement.
Don’t Allow Feet to Wobble:
Ensure your feet stay hip-width apart throughout the exercise. Feet that shift or wobble can indicate instability and reduce the focus on the glutes.
Avoid Letting Knees Collapse Inward:
Keep your knees in line with your toes and prevent them from collapsing inward during the exercise, which can affect alignment and effectiveness.
Don’t Forget to Engage Your Core:
Do not neglect core engagement. Failing to activate your core can lead to improper form and reduced stability, making the exercise less effective.
Avoid Holding Your Breath:
Ensure you breathe consistently throughout the exercise. Holding your breath can reduce stability and endurance, impacting performance.
Don’t Neglect Proper Foot Placement:
Ensure your feet are positioned correctly before lifting your hips. Incorrect foot placement can lead to ineffective activation of the target muscles.
Avoid Using Excessive Momentum:
Do not use momentum to lift your hips. Focus on controlled muscle contractions to engage the glutes effectively and prevent unnecessary strain on other muscles.
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.
