For many gym-goers, the glute bridge has become a trusty go-to exercise. Not only does the move seriously strengthen the hamstrings and glutes, but it also targets the lower back muscles, making it a real all-rounder.
If you're yet to jump on the glute bridge bandwagon, we've put together a guide of our favourite variations.
1) Traditional glute bridge
First things first, let's talk you through the traditional bridge.
Start by lying on your back with your knees bent and your feet flat on the floor. Next, slowly lift your hips off the floor until there's a straight line running from your knees all the way to your shoulders. Once you get to this position, squeeze your glutes and then slowly return to the starting point. Now repeat for 30 reps.
2) Single-leg bridge
Push up into a traditional glute bridge before raising one leg off the floor and lifting it straight in the air. Now, slowly lower your hips until you almost touch the floor and then thrust back up. Repeat this for 15 reps before switching legs.
3) Elevated bridge
Start by lying on the floor with your feet placed on a bench/box/step. Now, keeping your knees bent at a 90-degree angle, thrust your hips into the air, squeezing your glutes at the top. Now, slowly return to the starting point and repeat for 30 reps.
4) Barbell bridge
NOTE: to avoid getting bruised/sore hips, place a yoga mat/towel around the barbell.
Start by placing your shoulders/upper back across a bench or box. Now, place the barbell across your hips and slowly thrust up towards the sky. As you thrust, try to keep your feet firmly on the ground, pushing through your heels. Once you've squeezed your glutes, slowly return to the starting position and repeat for 15 reps.
Once you've mastered the barbell bridge using 10kg, aim to gradually increase the weight and decrease the reps. This will take your workout to whole new heights and really reap results. EXAMPLE: 10 reps with a 20kg barbell or 8 reps with a 25kg barbell.
So, there you have it! 4 variations of the 'glute bridge' that guarantee to strengthen your glutes, core, and lower back. Add them into your usual workout routine and you'll never look back.
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