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Exercise Description |
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Main Target Muscles |
Glutes |
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Secondary Target Muscles |
Abs and Hamstrings |
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Workout Type |
Strength |
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Gym Gear |
Bodyweight |
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Fitness Level |
Beginner |
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Compound/Isolated |
Isolated |
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Power Move |
Push (bilateral) |
Target muscle: Glutes
Bodyweight Glute Bridge Overview
The Bodyweight Glute Bridge is a great exercise for targeting the glutes (buttocks) and hamstrings. The move is simple to perform and can be done with no equipment, making it an ideal choice for at-home or gym workouts. Additionally, this exercise can be easily modified to make it more challenging as needed. For example, you can place your feet on an elevated surface such as a chair or couch to increase the range of motion and make the move more difficult.
How to Do It?
- Lie flat on your back with your knees bent and feet flat on the ground about hip-width apart.
- Place your hands on the ground beside you.
- Lift your hips off the ground, contracting your glutes and hamstrings.
- Hold for a few seconds, then slowly lower your hips back to the starting position.
- Start with 3 sets of 10-12 repetitions and increase as needed.
Bodyweight Glute Bridge Tips
- Make sure to keep your core engaged throughout the exercise to protect your lower back.
- Focus on contracting your glutes and hamstrings as you lift your hips off the ground.
- Don't let your knees cave in as you perform the move. Keep them in line with your ankles and hips.
- To make the exercise more challenging, try placing your feet on an elevated surface such as a chair or couch. You can also add weight by holding a dumbbell or kettlebell on your pelvis.
