GLUTE BRIDGE
TARGETS /// glutes, hamstrings (primary); lower back (secondary)
EQUIPMENT /// bar and 45lb bumper plates
The gluteus maximus is the largest muscle in the body, and well-developed glutes are not only attractive, they’re powerful. Glute bridges are the best exercise for activating and sculpting the glutes, and strong glutes mean strong squats and deadlifts, as well as the ability to run faster and jump higher.
[1]Sit on the ground with your legs fully extended and toes pointed. Roll the bar up until it’s resting directly over your hips. Lie back and pull your heels in as close to your glutes as possible. Brace your arms against the bar and tuck your chin to your chest.
[2]Engage your glutes and push the bar upward until you reach a full hip extension, then lower your hips back down to just above the ground.
TRAIN THE RIGHT WAY
DO: use a spotter to place the weight if you don’t have 45lb bumper plates.
DON’T: position your feet away from your glutes, which will work the hamstrings.
VARIATIONS
^ Single-leg glute bridge (easier) Lie flat on the ground with your feet close to your glutes. Extend your dominant leg straight out and push your glutes upward with the opposite leg. Keep your hips square to the ground and keep your chin tucked. Repeat the movement with the opposite leg.
Smith machine glute bridge (easier) This version is good if you have a hard time getting the weight over your hips. Set the safety to allow you to get under the bar and use a bar pad. The form is the same as traditional glute bridges.