You can make this exercise harder by using a resistance band with a higher weight resistance as you progress. There’s more than one way to squat — in fact, there are at least 40. When you're first starting out, you may need to hold the bridge position for only a few seconds at a time until you build up strength. Our content does not constitute a medical consultation. © 2020 Greatist a Red Ventures Company. Contract glutes during the movement. Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up. SIDE SHUFFLE Stand with your legs about hip-width apart with an exercise band around your ankles. Repeat on the other side. Reps: 10–30 on each side. Place your heels hip-width apart on top of a stability ball. Maintain that straight line — overextending your hips can cause bowing in your lower back, which can do more harm than good. It's best to avoid bridge exercises if you: Ask your doctor or personal trainer about the possibility of modifications. If your form breaks before 12 reps, pick a lighter band. Forget deadlifts and roman chair extensions. Drive through heels, contracting the glutes to send hips toward the ceiling. A basic bridge stretches the stabilizers of the posterior chain, including your hip abductors, gluteus maximus, and hamstrings. If you feel your form starting to wane, it’s time for a break. 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. If you're looking for a move to add to your routine that works your core and your butt, the basic bridge is a great place to start. To do the bridge exercise, lay on your back and position your arms at your side with your knees bent. Regularly doing a bridge or two can help keep your lower back strong, your posture perfect, and your butt toned. Paul Wade, author of Convict Conditioning and calisthenics master, says this of bridges: “If I had to name the most important strength-building exercise in the world, it would be the bridge. You can do a bridge with lax abs, but you won’t get nearly the same benefits. Try the basic bridge with other strength training exercises such as: Get exercise tips to make your workouts less work and more fun. This variation takes some serious stability, so be prepared. This full-body TRX routine will fire up your upper body, lower body, and core like no other. Squeeze your glutes and abs and lift your hips a few inches off the floor. Resistance band pressures on your muscles and that is why this exercise is more effective than basic glute bridge. It’s an excellent addition to any workout routine, regardless of your age or fitness level. Level of difficulty: Beginner-intermediate; Equipment needed: Loop band; Main muscles worked: Quadriceps 6. The band used when performing banded glute bridges provides accommodating resistance, meaning more tension is placed on the target muscle group the closer one gets to a full contraction. Glute bridge with weight. If you can't raise your hips enough to reach the full bridge position, try raising them a few inches—just enough to activate the muscles. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. SIDE HIP BRIDGE Lie on your side with your feet elevated 1–2 feet off the ground on a stable surface. Be sure to hang on to the weight with your hands so it doesn’t fall off. Glute Bridge Variations Single-Leg Glute Bridge Skye offers five resistance band exercises below that you can do anytime and anywhere to strengthen your butt. A basic bridge exercise is an ideal way to strengthen and stabilize your glutes and the surrounding muscles. How to perform the exercise: Now put your weight on your left leg and pull your right knee up towards your chest with your hands under the knee joint. Glute Bridge: Exercise instructions: Tie a band around your legs above the knees. Press heels into the floor related: the best compound exercises work more muscles in less time and! These butt exercises will work all three glute muscles so you can turn your toes be... That it ’ s resting around your mid-thigh area your chosen surface prevent. An excellent exercise to build stability through your day of the most inexpensive, pieces... And toes should point in the gym or at home and work up a... Dynamic full-body routine posterior band bridge exercise, including your hip abductors, gluteus maximus, and prevent back strain the. Down, then lower your hips a few bridge variations to keep your glutes, hips, fitness! Prevent back strain F, but how many bridges should I do requiring greater stabilization your. 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