How to do a Glute Bridge
Lay down, back flat on the ground, on a soft surface or yoga matt.
Place your hands along your side.
You can lay your arms flat with your palms up or down or you can place your elbows on the ground.
Just make sure, if you rest on your elbows, do not use them to push your core up when doing this workout.
Make sure your feet are not too close to your body or too far away.
You want your knees right above your ankles when you push your hips up.
A good way to measure this is to reach your hands along your side and you should be able to graze your heels.
When you bring your hips up your back, butt and knees are all in line with each other. Do not hyperextend, or “over arch your back”. You want a straight line. Your back should not hurt when you raise your hips.
When you lift up, feel your glutes tighten up, feel your core engage,
Exhale as you lift up, breathe in as you go down.
When you go down, do not rest your back on the ground. Lightly touch the ground and go back up. This is to keep your core engaged through the entire workout without resetting and picking back up.
Open your chest and keep your head resting on the ground. Don’t use your neck or your head when lifting up.
If you are doing the Basic Glute Bridge, go for three or four sets of 15 to 25 reps.
If you want to make it a little more complicated you can try these alterations.
Add weight:
Grab a kettlebell, dumbbell, or a plate and set it just below your hips.
Choose a weight that you know you can do. Starting with 10-15lbs is typically a safe place to begin.
Lift one foot in the air:
You can point your leg straight in the air so your hip, knee, and foot all align, pointing straight up or you can bring your knee above your hip and bend your leg at a 90-degree angle for a little easier approach. Switch legs every other set.
Resistance band:
Loop the band around your legs just above your knees. Push your knees out to where you feel a little tension on the resistance band as you lift your core.
Elevated Glute Bridge:
Elevate your feet by placing them both on an elevated surface like a yoga ball, medicine ball, or a step.
Keep your core engaged, push with your heels until you’re extended and your glutes are engaged. Squeeze at the top then slowly lower back to the start.
If you decide to add weight, lift a leg or elevate, then go for two to three sets with 10 to 15 reps.
