Glute Bridges

20 Feb

Who doesn’t want perky, round, firm glutes?  (For those of you who are wondering, glutes = butt)  I know I sure do.  We do lots of exercises for our abs, arms, thighs, and chest, but how many glute-specific exercises have you done lately?

The best way to target that sometimes-hard-to-reach region is through bent leg hip hyperextension exercises, such as Bridges and Hip Extensions (kneeling or standing).  Today I’ll cover the former.

Even people who already have nice glutes can benefit from the following exercise.  It targets your hamstrings, adductors (inside thighs), core, erector spinae (back muscles), and of course your glutes.

Setup

Lay face-up on a mat with your knees bent and feet on the floor, toes pointing away from you.  Your feet should be hip-width apart and close to your bum.

Set-up

Execution

Press through your heels and drive your hips up towards the ceiling.  Keep your knees still, abs tight, neck relaxed, and your shoulders flat on the mat.  Press up at high as you can, but don’t hyperextend your back.  Squeeze your glutes HARD at the top of the motion.  Gently lower your hips, then, as soon as they touch the floor again pop back up.  Glutes are mostly slow-twitch muscle fibres, so they’ll benefit from a high rep range – try for 3 sets of 20 reps.

Execution

If you find you can do all 20 of these pretty easily, you can make this exercise harder by a) putting your feet on a bosu ball, b) doing it one leg at a time (rest your ankle on the opposing thigh in a triangle position), or c) resting a medicine ball or barbell on your hips to add some resistance.

Incorporate these puppies into your workout routine for the next couple months, and you may just find yourself filling out your jeans a little better this summer 😉

-Tess

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One Response to “Glute Bridges”

  1. Tess and Jess February 21, 2012 at 12:14 pm #

    (Jess)- Nice bum, where ya from 😉

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