Gluteal bridge – Sportfito – site about sports and healthy lifestyle

What muscles are involved?

When performing the glute bridge, many muscles work, as it is a complex exercise. Experienced athletes do it mainly for:

stretching of the anterior surface of the thigh;
pumping the gluteal muscles;
giving tone to the thighs.

Any trainer can tell you how to do the exercise correctly for men and women, but in reality the technique is quite simple, and you can figure it out yourself. It helps to get rid of lower back pain, but it is important to follow the technique. You can watch a video or photo that shows in detail all the nuances of performing a bridge for the buttocks. The benefits of this exercise are multifaceted, as it pumps up many muscle groups and provides a number of benefits:

The gluteal muscles work without putting pressure on the lower back, which can be contraindicated due to back problems.
The buttocks are well tightened, as when performing more complex squats.
The press is pumping.
The muscles that work when running or long jumping are activated.
The calf muscles work.

Depending on the chosen technique and additional equipment, you can perform a bridge for the buttocks at home or in the gym. If you read people's reviews about this exercise, you will realize all its benefits.

Features of the exercise

The glute bridge exercise involves lifting your buttocks off the floor from a lying position. The key word here is not “bridge,” which requires flexibility and plasticity, but “gluteal,” aimed at working the gluteal muscles.

Why "bridge"? Because the exercise is different from the usual raising of the pelvis above the floor. It's all about the shoulder joint. If he is on a hill and the pelvis rises to his level, then this will be a normal buttock lift. In the case when the shoulders lie on the floor when lifting the heel, we will be dealing with a gluteal bridge.

Thanks to the element, we not only improve the shape of the buttocks, but also develop the strength of the gluteal muscles. Having mastered the exercise and brought it to perfection, you can safely move on to more complex and intense elements to work the buttocks, which by that time will already be prepared for increased loads.

The glute bridge is suitable for both beginners and professionals. The variety of options for its implementation allows anyone to master the element. The exercise is accessible even to people with joint problems, the impact on which is minimal. The element is also useful for those who only want to tighten their buttocks, bypassing thigh extensions. The entire load when performing the exercise falls on the buttocks, and does not share it with the quadriceps, as, for example, in squats.

Basic technique

In the traditional version, a butt bridge is done while lying on the floor without weight. You need to lie on your back, spread your arms to the sides, bend your knees, and place your feet on the floor approximately shoulder-width apart.

While drawing in your abdominal muscles, you need to keep your abs tense until the end of the exercise:

As you exhale, you need to lift your hips, resting your heels on the floor. The back is supported straight, and the hips do not need to be raised much to prevent the lower back from rounding.
At the top point, you need to linger for 1-2 seconds, and then, while inhaling, return to the starting position.

Even a beginner can figure out how to do a bridge for the buttocks correctly. Additionally, you can perform lunges at home to pump up your glutes. Start with 2-3 sets of 10-12 repetitions at least twice a week, and gradually increase the load.

You can also perform this exercise for the buttocks with the knees spread at the top and brought together at the bottom. You can further increase the load with an elastic band that is worn on your legs just below the knees.

How to train at home with a fitness band? Exercises for legs and buttocks for girls, video

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We talk about five useful exercises for the legs and buttocks using an expander.

What do you need for a home workout?

For classes you will need a mat, a fitness band and some free space in the room. An elastic band is a simple and affordable piece of equipment, also called an expander or an elastic band. You can find it on the Internet and choose an acceptable price category for yourself when purchasing.

Photo: istockphoto.com

Training with an expander is most popular among girls, although, in fact, such exercises are quite universal. They will help you fully work out different muscles of the body from the buttocks to the triceps, as well as joints and ligaments.

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Effective set for legs and buttocks using an expander

Standing hip abduction

Initial position:

standing, feet hip-width apart and parallel to each other, holding hands freely or holding onto a support. Expander in the middle of the shin, legs slightly bent at the knees.

Move your leg to the side approximately 30 degrees without changing the angle of bend in the knee joints. Perform the movement evenly, smoothly returning the leg to its original position. Watch the position of the spine: it should not be bent. The body also remains motionless.

Standing hip extension

Initial position:

standing, feet hip-width apart, legs slightly bent at the knees. The body is fixed and maintains the anatomically correct curves of the spine. Hands hold onto a support for balance.

Extend your hip back about 30 degrees and then return evenly to the starting position. Keep your knees slightly bent and your back straight.

Squats with an expander on the hips

Initial position:

standing, legs slightly wider than shoulders, feet slightly turned outward, spine maintaining anatomically correct curves.

Perform a squat, resting on the middle of your foot and without bending your back. The knees are directed towards the toes of the feet. Return to the starting position. The depth of the squat should not be large: do not bring the thigh slightly parallel to the floor.

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Hip abduction while lying on your side

Initial position:

lying on your side, both legs bent at the knee joints approximately 90 degrees, thighs joined together, lower leg pressed to the floor.

Extend the thigh of the leg on top until the knee “looks” at the ceiling. Return to the starting position. While performing the exercise, press the thigh of the second leg firmly to the floor.

Glute bridge with expander on the hips

Initial position:

lying on your back, legs bent at the knee joints, feet slightly wider than shoulders, knees pointing towards the toes.

With your back resting on your shoulder blades and your heels on the floor, straighten your hips. Raise your pelvis to its maximum amplitude, and then return to the starting position.

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On one leg

This is a more advanced butt bridge technique without weights. The technique is the same for women and men:

The starting position is the same as in the basic technique, but one leg is straightened at the knee and extended forward and slightly upward.
Keep your straightened leg tense and do not lower it to the floor.
Perform the same movement, exhaling up and inhaling down.

If you decide to increase the load, try placing some kind of bench or step platform under your supporting leg.

With a barbell

This variation of the glute bridge can be performed in a Smith machine or simply with a barbell. If possible, use a soft pad on the bar or place a towel under it to reduce discomfort during movement. The correct technique for performing a bridge with a barbell or other weights for the gluteal muscles is as follows:

Find a comfortable position in a Smith machine or power rack.
Place the bar on your hips.
Place your bent legs with your feet closer to your buttocks.
Lift your hips off the floor along with the barbell.
In the top position, the weight should be evenly distributed between the heels and the upper back, which you press into the floor.
The abs should be tense and the back should remain straight.

Pros of the gluteal bridge

With regular training, there will definitely come a time when you want to complicate the exercise. Here are some tips:

Increased resistance. Use a resistance band and place it on your thighs just above your knees.
Hold in the highest position for 30 seconds. This way your muscles will not only receive a dynamic load, but will also work statically.
Work with weights. To do this, place a dumbbell, plate or barbell on your pelvis.
Work on one leg.
Working with elevation. To do this, place your feet on a bench, step or other stable elevation.

Bridge with bench

The gluteal bridge can be performed at home or in the gym on a bench. Place it behind your back and sit on the floor. You need to rest against the surface with your shoulder blades, and your feet should stand firmly on the floor:

Begin the movement by lifting your hips up, pushing off the floor with your feet.
At the top, the weight should be distributed between the shoulder blades lying on the bench and the feet.
At the top point, linger as long as possible.
Return to the starting position.

You can perform a similar exercise using two benches at once - under the shoulders and under the feet. This will expand the working amplitude, engaging the target muscles even more.

With fitball

The gluteal bridge on a fitball is quite difficult, as it requires maintaining balance. The rubber ball will move under the weight of your body, and you will have to hold it in a certain position. Due to this, additional load is created and stabilizer muscles are activated. There are two techniques for performing movements with a fitball:

Press your shoulders into the ball.
Place your feet on the floor.
As you exhale, push your pelvis up.
Hold for a few seconds and lower yourself.

The second option is more difficult, so you will have to practice a little:

Lie down on the floor.
Place a fitball under your feet (it is better to use a small gymnastic ball).
Lift your hips up.
Roll the ball away from you with your feet, straightening your knees.
Return to the starting position.

You can also bring your knees in and out, which will increase the load on the working muscles.

Advantages and disadvantages

The glute bridge exercise has many benefits and has a number of benefits.

Advantages

Deep work on the buttocks without putting excessive pressure on the lower spine, as is the case with squats.
Strengthening the abdominal muscles.
Improving blood circulation in the pelvic organs and, as a result, preventing gynecological diseases and problems. This is especially true for women.
The ability to independently choose the load and work both with your own weight and with the use of weights and additional sports equipment.
Ease of implementation - no special equipment or premises are needed. You can train at home at any convenient time.
The element consumes a lot of calories, so it is indicated for weight loss and shaping the back of the body.
During the training process, the muscle strength necessary for dynamic cardio training in the form of jumping and running is strengthened and increased.
Minimal pressure on the knee joint, unlike squats.

Contraindications

The glute bridge is considered a safe exercise, so it is recommended for almost anyone. The only exceptions can be acute processes in the body, during which any physical activity is contraindicated.

Important nuances and advice from a trainer

Despite the relative simplicity of performing a bridge for the buttocks in the basic technique and not only, the exercise has a number of subtleties. Use them to improve your training efficiency:

Try to work the muscles as deeply as possible, using support under your feet or shoulders. Focusing on a bench or any support will allow you to lower your pelvis lower, and subsequently it will take more effort to lift it.
Breathe correctly, as breathing technique is incredibly important. With effort, that is, at the moment of lifting, exhale, and during the negative phase (lowering), inhale.
Use additional weights to increase the load and improve results. Don't overdo it: When weighting, you should do at least 8-10 repetitions.

Everyone chooses the number of approaches and repetitions for themselves. In the basic version, this is 3-4 sets of 12-20 repetitions. By complementing this movement with other exercises, you can work out the muscles of your legs as much as possible, making them slim and toned.