The glute bridge is a very effective exercise for training the back extensor muscles, the gluteal and the leg muscles at the same time.
Muscles involved in the glute bridge
- m. rectus abdominis
- m. triceps femoris
Correct execution of the glute bridge
- You are in a supine position on a mat and place your legs hip-width apart so that your knees and hips are bent.
- Now press both feet “into the floor” to stabilize your position. Your arms are at the sides of your body.
- Now tighten your gluteal muscles and slowly lift your pelvis off the floor so that it is in line with your thighs and torso at the end of the movement.
- Hold the position for a few seconds and then lower the pelvis again, but not all the way to the floor, to maintain muscle tension.
Common mistakes with the glute bridge
- Feet not firmly on the ground: Basically, the entire surface of the foot should be connected to the ground – this is the safest way for correct execution
- Back bent: The back must always be completely straight when lifting the pelvis. By continuously tensing the abdominal muscles, you protect the spine.
- No tension in the glutes: When moving upwards, you should tense the glutes. Especially at the highest point of the movement execution, this is necessary to exploit the potential of this exercise.
- Head is lifted: The head remains comfortably on the floor during the exercise and forms a natural extension of the spine. Otherwise, you expose your neck to an increased risk of injury.
Tips to intensify the glute bridge
- You can grab a barbell, a barbell plate or a dumbbell on your belly.