The Glute Bridge
The muscles of the posterior chain (your “backside” muscles….glutes, hamstrings, etc.) are often the most ignored when it comes to workouts, yet they are some of the most important muscles to focus on. These muscles play a vital role in not only good overall movement and function of the body, but they are also important when it comes to the health of the low back, knees, etc.
A great way to target the posterior chain muscles with absolutely no equipment is the single leg glute bridge which is also an excellent core exercise.
How To Do a Glute Bridge
- Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.
- Tighten your abdominal and glute muscles.
- Raise your hips up to create a straight line from your knees to shoulders. This is the double leg glute bridge position and is a good starting point for beginners.
- Squeeze your core and try to pull your belly button back toward your spine.
- Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and return to a double leg bridge until you become stronger.
- Hold the bridge position for 20-30 seconds before repeating on the other side.
- You may need to begin by holding this bridge position for a few seconds and switching sides. It’s better to hold the correct position for a shorter time than to go longer in the incorrect position.
- Focus on squeezing the abdominal and low back areas.
- You should feel the exercise in your glutes and hamstrings, not your low back.
- You can also perform reps of this movement by letting the hips drop back down instead of holding at the top. Shoot for 10-12 reps/side.