How to do the Bridge Exercise| Best Glute Exercises
I wanted to share an awesome exercise to isolate your glutes and hamstrings. I was surprised when I first tried it because it looked so easy… but what a burn it gave my backside! I will give you a hint, it’s not the squat or the lunge… it’s called the BRIDGE!
Bridges are a great way to isolate and strengthen the glutes muscles and hamstrings. If you do this exercise correctly, you will find that it is a good core stabilizer and strengthening exercise that targets the abdominal muscles as well as the lower back and hips. For anyone that has back issues, this exercise is a must!
Here are five benefits of doing bridges:
1. Reduce knee and back pain.
The posterior chain which includes the glutes and hamstrings tend to get neglected. Whether it's daily activities or high-intensity workouts, the quadriceps usually takeover and do most of the work. Hence, doing bridges will reduce knee and back pain.
2. Improve athletic performance.
Strong glutes are a key factor when it comes to generating power. Power is what aids all athletic movements. Strengthening the glutes will help you become more agile during physical activity.
3. Your clothes will fit better.
Bridges, especially weighted bridges, will provide you with definition, not to mention your jeans will slip on with ease.
4. Strengthen your core.
The bridge exercise activates all the core muscles, including the transverse abdominous, rectus abdominous, and obliques. Performing the bridge works these muscles deeply while tightening those body parts.
5. Improve your posture.
Bridges also strengthen the core which helps improve posture, especially if your job requires you to be sedentary for 7+ hours.
How to perform a bridge?
Lay down on a mat to ensure your heels are close to your glutes and in line with your knees. Thrust upwards so that you make a straight line from your knees all the way to your shoulders. You really want to focus on the contraction at the top of the motion. Feel free to hold the contraction or even pulse for 5+ seconds.
To make this exercise more challenging, use a bench, sofa or chair. To add some resistance to this exercise, incorporate a pair of dumbbells.
So there you have it folks, the best glute exercises is the BRIDGE!
Inspire to Aspire,
Kris J Simpson
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Kris J. Simpson is the author of the Amazon #1 bestseller “All Inclusive Diet” and a veteran of the weight-loss, fitness, and physical rehabilitation industry. As an elite personal trainer, former national bodybuilding champion and present CEO and founder of Bodies By Design Fitness Studios, Kris is recognized as a weight-loss and fitness guru and his expertise and wisdom is in high demand. He was also featured as a spokesperson for health and fitness on CP24, City TV, and the E! Channel.
As a Weight-loss Coach, Seminar Leader, Speaker, and Author, Kris found his calling to help other people restore balance and keep the weight off as he did for himself. Kris works with women and men internationally through his speaking engagements and more intimately through in-person intensives, retreats and virtual one-on-one and group coaching.
Kris spreads the weight-loss and wellness gospel by dedicating his life to this cause. As he sets his sights on the future, his crusade will continue by showing others how to keep the weight off and sharing his vision of the health and fitness experience with the world as a whole. As his motto states, he will continue to – Inspire to Aspire™
Meet him at KrisJSimpson.com
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