Glute Bridge

a.k.a. Hip Thrust, Glute Bridge

Differentiation: Mechanics

This variation of a glute bridge is unique. Here is how: you start by lying flat on the floor | and press upward using your glutes | to lift your lower back and legs off the floor. Your body forms a bridge shape. This prioritizes work done in the gluteus maximus part of your glute muscles.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Place a padded exercise mat on the floor.

3) Lie flat on your back - with your knees bent at a 90-degree angle

4) Place your feet flat on the floor.

5) Spread your arms out at your sides - with your palms flat on the floor.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) This is the ending position.

3) Exhale as you lift your hips off the floor as you push with your heels.

4) Hold this position for a count of one second.

5) Then, inhale as you lower your hips back to the floor.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Focus on pinching your butt muscles together.

Keep your back straight, creating an arched bridge position with your body.

Focus on keeping your core and back straight to focus the effort on your glutes.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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Tip

If you want to make this exercise more difficult, push with one leg and heel while the other rests on the floor.

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