Give your bottom a lift and work your hamstrings, abs and lower back with this versatile move. Here’s how to do a glute bridge with correct form…
‘The glute bridge is an effective exercise for strengthening your hamstrings, quadriceps and glutes without the need for any kit,’ says Jack Claxton, level 3 personal trainer and personal training ambassador at David Lloyd Clubs. The exercise offers a vast amount of variations, including the single-leg bridge, which will improve your balance and build strength, stability and alignment throughout your hips, core, lower back and ankles.
Related: How to tone your bum: at-home glute workout
‘I like to use it as part of a pre-weights warm-up exercise to help activate the glute muscles,’ says Claxton. ‘And it’s perfect for runners who want to help stave off injuries, and who want to get more explosive strength, speed and stability from their glutes when they run, too.’
Ready to give it a go? Here’s how to do a glute bridge with correct form…
Related: Dumbbell glute workout: target minimus, medius & maximus muscle groups
How to do a glute bridge with correct form:
- This is a slow and controlled movement with a tempo of 1:2:2 (one second up, hold for two seconds, two seconds down). Aim to do 10 reps in about 50 seconds.
- Pull your navel into your spine and keep your abs tight to engage your core and take the pressure off your lower back.
- Your body should form a straight line from your shoulders to your knees. Press your hips up as high as possible.
- To initiate the lift, push against the floor with your heels, not your toes. This will engage the muscles in the glutes and hamstrings.
- Squeeze your bottom at the top of the exercise. This should help stretch the hip flexors as well as activate all glute muscles – the gluteus maximus, medius and minimus.
Read next: 8 best Pilates leg exercises to tone your thighs & glutes
Words and model: Lucy Miller | Photography: Eddie Macdonald | Clothing: Gymshark