If you’re looking for a powerful exercise to build strength in your posterior chain (glutes, hamstrings, and lower back), look no further than the glute bridge! This exercise helps improve hip mobility, enhances athletic performance, and builds core stability. Glute bridges isolate the glutes more than squats and lunges, making them an ideal move for those focused on lower body strength and stability. They’re perfect for all fitness levels and can be done with just body weight or additional resistance.
Instructions:
- Set up: Lie on your back with your knees bent, feet flat and hip-width apart, arms at your sides and palms down.
- Engage the core: Tighten your core by pulling your belly button toward your spine, creating stability in your torso.
- Lift your hips: Press through your heels and squeeze your glutes to lift your hips towards the ceiling until your knees, hips and shoulders align.
- Lower with control: Slowly lower your hips back down to the starting position, maintaining tension in your glutes and core.
Reps and weight suggestions:
- Beginners: Start with 2-3 sets of 12-15 reps using only bodyweight.
- Intermediate: Increase intensity with a barbell, dumbbell, or resistance band over the hip, aiming for 3-4 sets of 8-12 reps.
- Advanced: Increase intensity further with heavier weight/more reps.
Tip:
Hold at the top for each rep for 2-3 seconds to maximise glute engagement. This pause increases the burn and deepens muscle activation, enhancing strength and stability gains over time.