Glute Bridge
Description
The lying glute bridge is an easy, yet effective method for training the glutes and the core region. What makes the exercise so practical is that it doesn’t require bulky/expensive equipment for execution. As emphasised throughout the site, core strength should be placed as a high priority in pretty much any training program.
Execution
- Set up for the exercise by lying flat on your back with your legs bent and knees facing upwards.
- Exhale, drive the heels against the floor and elevate pelvis upwards until your body reaches a 45 degree angle in relation to the floor. Briefly hold this position.
- Inhale and lower back down slowly.
- Repeat until the desired number of repetitions are completed.
Variations
A combination of the two methods will further increase the difficulty and provide a great deal of resistance. This progression is performed by placing one heel atop the exercise ball while the other leg is making heel-to-ground contact while bent at the knee.
Placing the heels atop the edge of an exercise bench throughout execution will increase the hamstring recruitment throughout the motion.
To further increase hamstring recruitment, position only the calves atop the exercise bench.
Glute Kickbacks
Description
A toned buttock region has long been considered a highly desirable physical attribute among both sexes. Women however, have the most difficulty maintaining the area because they are more prone to weight gain around the hip, thigh and buttock area. The glute kickback exercise is a great way to target and sculpt this problem area and best of all, it can be executed without bulky and expensive equipment. Going beyond the aesthetic benefits, training the glutes can translate into improved athletic function. Since the main gluteal function is hip extension, training them can improve running efficiency.
Execution
- Position yourself on your knees and hands so that you’re facing the ground.
- Slowly extend at the hip and draw one leg back. A contraction should be felt in the buttock on the same side as the extended leg.
- Lower the extended leg back down slowly while stopping short of starting position to keep the stress on the gluteal region.
- Repeat until desired number of repetitions are completed.
- Switch legs and repeat.
Variations
Adding angle weights or wearing heavy boots during execution will increase the resistance providing an advanced alternative.
Performing the exercise with the leg bent at a 90 degree angle will make the exercise a little bit easier for beginners.