Description of Bodyweight Glute Bridge
A version on the hip thrust that strengthens the glute muscles is the glute bridge. Additionally, it will subtly target the other leg muscles, including the calves, quadriceps and hamstrings.
It is believed that the best exercise for glute specific training is variations of the hip thrust. Therefore you should incorporate hip thrusts into your workouts if your goal is to develop a bigger butt.
Developing strong glutes will benefit your other workouts as well, such as variations on squats and deadlifts.
You can incorporate glute bridges into both your full body and leg routines.
Guidelines for Bodyweight Glute Bridge
- Beginning on the floor in a supine position, put your arms at a 45 degree angle with respect to your torso.
- Squeeze your glutes and press your heels into the floor to raise your hips.
- After the required number of repetitions return your hips to the beginning position.
Tips for Bodyweight Glute Bridge
- Make sure your lower back does not arch when you extend your hip; instead concentrate on tightening your glutes and tilting your pelvis slightly to the rear.
- At the height of contraction your ideal alignment should be a straight line from your knees through your shoulders.
- Breathe out slowly while bridging your hips up. Your lower back shouldn’t feel any movement at all.
- Try using your hands to palpate the musculature and concentrate on stopping the movement at the peak of contraction if you are unable to feel your glutes engaging.
- If you discover that one glute is less contractile than the other start the exercise unilaterally and work your way up to the bilateral version once you’ve gained enough volume on the less contractile side.
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