Primary muscles: Glutes
Secondary muscles: Core, hamstrings
Equipment: No equipment
GLUTE BRIDGE INSTRUCTIONS
1. Lie on your back with your hands by your sides and your knees bent.
2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.
3. Return to the starting position and repeat the movement until the set is complete.
PROPER FORM AND BREATHING PATTERN
When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.
The glute bridge isolates and strengthens the glutes and improves spinal stabilization. If you add some extra resistance, it becomes a very effective butt building exercise.
SETS AND REPS
To strengthen and tone the glutes, start with 2 or 3 sets of 12 to 16 repetitions and increase the number of sets and reps over time. If your goal is to gain muscle, you can add some resistance by placing either a dumbbell, barbell or a kettlebell across your pelvis, just below your hip bones. If you find the weights to be uncomfortable, you can replace them with a resistance band.
To calculate the number of calories burned doing the glute bridge, enter your weight and the duration of the exercise: