Do you want to TONE AND FIRM GLUTES? An excellent exercise that you should never miss on your training day, at the gym or at home, is the GLUTE BRIDGE. This exercise when is performed in the correct way and technique is a fundamental movement for the development of the hamstrings and the glutes.
TONE AND FIRM GLUTES – BENEFITS
The glute bridge is an extremely versatile exercise that, if performed correctly, is very effective for the muscles of the glutes, making them tone and firm. In its execution, the glutes shorten, that is the opposed thing of the squat. But be careful! Its versatility often leads to neglect of the right execution, limiting its benefits. It is an exercise that does not require the use of any tools and it is effective for beginners but, at the same time, it is also excellent for intermediate and advanced level subjects. This exercise, in fact, thanks to its many variations allow you to progress during your training. Let’s go into more detail on correct execution and the most common mistakes…
(read: how to improve the GLUTES)
TONE AND FIRM GLUTES – EXECUTION TECHNIQUE
EXECUTION TECHNIQUE – SETUP
In order to achieve tone and firm glutes, we will list, step by step, the key points for a correct execution which, will bring you closer and closer to your goals. For the equipment, you just need a mat! The starting position is supine (belly up), with bent knees, feet completely close to the floor at shoulder-width, not too far from the body. The arms are also completely extended to the ground at the sides.
EXECUTION TECHNIQUE – ASCENT PHASE
Begin the movement with the pelvis in retroversion on the ground. Inhale in order to activate the core muscles, as to stabilize the spine throughout the execution. From this setting, push with your heels on the ground, lift your glutes while maintaining the contraction with a controlled movement. It is important that during the execution there is a proper alignment between the shoulders, pelvis, and knees.
DESCENT PHASE
After holding the contraction for a few seconds, be careful to not lift your arms and keep your eyes facing forward. Exhale and slowly come down by lowering your glutes, coming close to the floor without touching it. From this point, rise again, keeping your glutes contracted.
TONE AND FIRM GLUTES – COMMON MISTAKES
Despite its apparent simplicity, it is possible to make mistakes during the execution, so it will be essential to give yourself time to refine the technique. Avoiding small but important precautions will allow you to prevent injuries and at the same time get all the benefits from this exercise.
Let’s go now to analyze the most common errors. First of all, arching the back will cause a minimum activation of the glutes. To avoid this error, it is useful to contract the abdominal muscles during the entire execution.
Feet too far away or too close, as in the first case you will shift the focus to the hamstrings, while in the second case you will cause hyperextension at the lumbar level, thus failing to activate your glutes. It is also important that you keep your feet firmly on the floor and avoid perceiving excessive activation of the hamstrings.
TONE AND FIRM GLUTES – MUSCLES INVOLVED
The glute bridge activates the entire posterior chain involving hamstrings and glutes. In addition, since it is an exercise that affects the lower back, it is important to keep the back straight.
TONE AND FIRM GLUTES – CONCLUSIONS
The GLUTE BRIDGE is an exercise very versatile, easily adaptable and very effective. It emphasizes the muscles of the legs and glutes to make them strong and toned. Its versatility allows you to increase its intensity, with variants characterized by the use of extra loads or equipment such as elastic bands, dumbells etc… Despite its apparent simplicity, it is better to pay attention to very important details such as breathing and the correct posture to maintain during the exercise, so as to enjoy its incredible benefits.
Did you like this article? If you want to learn more about glutes exercises you cand find the squat guide HERE.