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Glute Bridge - Instructions, Variations & Alternatives

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Muscles involved

  • Glutes
  • Hamstrings
  • Adductors
  • Lower back
  • Abductors

Also known as

  • Hip Bridge
  • Hip Raise

How to perform

Glute Bridge - Starting position

Glute Bridge - Starting position

Glute Bridge - Muscle Under Tension

Glute Bridge - Muscle Under Tension

  1. Set up & Starting position (supine lying)
    Lay on flat on your back and bring your feet towards your hips with your knees bent. Place your hands to the side or hold a weight on to your pelvic area.

  2. Concentric phase
    Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Lift your hips off the floor by pushing with your heels, keep your back straight at all time.

  3. Isometric hold (optional) - At the top of the movement, squeeze your glutes and hold for a second.

  4. Eccentric phase
    Slowly lower your hips and repeat.

Exercise Alternatives