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.