Tag your #fitness buddy 💪🏻
The Glute Bridge (aka pelvic/hip thrust) is a powerful, underutilized complement to your overall #workout that isolates the glutes, strengthens the hip flexors & pelvic girdle, and helps carve out a flat, compressed #core. Because the load is targeted directly above your pelvis, the #bridge requires massive hip hyperextension & core stability – that absolutely blasts the lower #abs & V-cut region.
Primary Muscles:
-----------------
Butt – Gluteus Medius + Gluteus Maximus.
Secondary #Muscles:
---------------------
Core, Hamstrings, Calves, Hip Flexors, #LowerBack.
What You’ll Need:
-----------------
Optional: #Weights – #dumbbell, kettlebell or weight plate.
#HowTo:
---------
1. Lie on your back with your #butt on the floor & knees bent at 45º. Bring your feet in as close to your butt as possible. This is your starting position.
2. Optional: Place #weight (dumbbells, a kettlebell or weight plate) across your pelvis, directly below your hip bones. Use a towel if the weight is uncomfortable.
3. While holding the weight in place, tighten your core, contract your #glutes & hamstrings, and powerfully thrust your hips upwards. Squeeze your butt as hard as possible on the way up. Your back should be firmly off the ground & your #body should form a FLAT bridge between your knees & shoulders.
4. Hold the bridge for 1 second. Slowly return to the bottom.
5. Do 15 reps. Rest for 15 seconds & repeat the entire set for at least 1 more time.
[References: leanitup.com, self.com, core-condition.com] #sweatit #Sunday
