Form Friday | Glute Bridge

Spending all day sitting behind a desk is a surefire shortcut to weak glutes and lower back problems. The impulse is often to sit too far forward, which causes your hip flexors to become tight and also results in the glutes effectively switching off. Activating them as part of your training program does wonders not only for your physique but for your structural health.

How to Perform a Glute Bridge

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

Hold your bridged position for a couple of seconds before easing back down.

Aim for two sets of ten bridges, two to three times a week, either as part of a wider bodyweight workout or on their own, if all you really care about is your derrière.


Benefits Of The Glute Bridge

You should feel the burn in your glutes and your hamstrings if you’re doing it correctly. The bridge is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from.

Variations

There are plenty of worthwhile variations to the glute bridge that don’t require any gym equipment. The best place to start is with the single-leg glute bridge, which halves the number of grounded legs to double the difficulty.

Lie on your back and bend your knees so your feet rest flat on the floor. Then raise one leg until it is stretched out straight. Brace yourself, then drive the heel of the foot still grounded into the floor and push your hips up until your body is in a straight line from your shoulders to the toes of your outstretched foot. Slowly lower yourself again, then repeat on the same side. Aim for ten reps on one leg, then switch to the other.