Wednesday, April 2, 2014

Workout Wednesday: Glute Bridges

Hi There!
For the past couple of weeks, I've been doing a strength training move tutorial for the abs....well, today, it's time for a lower body strength training move! Lower body is my favorite to train, but it wasn't always that way! (No pun intended.) I love lunges, and plie squats, but bridges are probably my favorite move. Now, I know there has been a glute craze recently, but there are far more reasons to strengthen the largest muscle group in your body other than getting rid of cellulite! Here are 3:
1. To prevent back pain - your glutes are part of the posterior chain of muscles that include the erector spinae (the muscles that run vertically along side your vertebrae) and your hamstrings (backs of your legs). If one link in this chain is weak, then your back health is greatly put at risk, because the largest muscles in your body can't do the job...think about it.
2. To burn more calories - muscle builds calories. The larger the muscle, the more calories you burn, but steady state cardio will not build muscle. Strengthening the glutes will burn more calories, because you need lean muscle to burn calories, even at burned glutes, less calories  burned...Make sure you strength train the rest of your body too!
3. To protect your knees - I love squats and lunges, but depending on how they're performed, a too much emphasis can be placed on the front side of the knee or the quads...Your muscles support your joints, and your hamstrings need to be strengthened as well. Glute bridges also strengthen your hamstrings, and your strength for certain movements, such as running will come from your glutes, not just your quads.

The how to: lie on your back. Feet flat on the floor hip width apart. (Feet should be about 12 inches from your glutes.) Pulling your navel toward your spine, press into your heels, squeeze your glutes and lift your hips off the floor...keep squeezing your glutes as you pause at the top.
Slowly lower your hips back to the start but don't quite touch the floor. This is a great move to incorporate into the beginning or end of a workout!

Once you master the beginner version try this more advanced version! Just plant one heel into the ground. contract abs and glutes, and lift!
What's your favorite lower body strength training move? Let me know in the comments below! Want better muscle definition, contact me to find out about a plan to help you get there!

Happy Hump Day!


  1. one of my favorites! Also harder if you use a dyna disc (cushioned pillow) under the foot on the floor, or in a TRX!

  2. These are harder than they look. They will definitely get a butt in shape! Congratulations on your weight loss....I read your about me, :) Thank you so much for sharing it on our Four Seasons Blog Hop. Pinning Now.

  3. I just started getting back into glute bridges, and I don't know why I waited so long, I love them! I've started doing some on a stability ball as well which adds some intensity. Nothing compares to some single leg bridges though. Thanks for linking up!

  4. This is great information and that was one exercise recommended to me when I hurt my lower back!

    Thanks for linking to Did You Know! Can you make sure to link back to one of our blogs or grab a button? Thanks, friend! :)

  5. The glute bridge is definitely one of my go to moves! Sometimes, I even try to balance my glute bridge with my legs on a bosu ball when I'm feeling extra strong! haha

    Thanks for linking up!