Glute Bridge

The rear decline bridge / glute bridge targets stretching the back and aligning the upper body with the lower body. It engages the erector spinae in the back, the glutes, and hamstrings. This exercise therefore fits just as well into a glute workout. The glutes work hardest in this exercise. A good exercise for training the lower back in general to prevent injuries. And for more attractive glutes, of course.

Glutes Core Hamstrings Lower Back Strength Training Yoga

Glute Bridge execution

1
Lie on your back on the floor.
2
Now place your feet flat on the floor, level with your knees. Place your feet hip-width apart for sufficient balance.
3
Place your hands on your chest (so that your arms are not inclined to assist in the movement). This is your starting position.
4
Push yourself upward from your pelvis until your back is aligned with your thighs.
5
Lower your glutes in a controlled manner until they are just above the floor so that tension is maintained.

Glute Bridge

Main muscles:

Erector spinae (‘back extensor’)
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Glutes (gluteus maximus, medius, and minimus)

Glute Bridge technique

There are many variations of this exercise:

The angle of the lower legs relative to the thighs in the starting position determines the extent to which the different muscles contribute.

90-degree angle: The feet are not directly under the knees, but farther forward (‘halfway from the knees’). In this variation, both the glutes and hamstrings actively contribute.

135-degree angle: The feet are directly under the knees. In this variation, the glutes continue to work almost as hard, but the hamstrings contribute considerably less.

The exercise can also be performed on one leg, with the other leg held extended in the air. Other variations include placing the feet on an elevated surface, or using elastic bands between the hands (which are then placed on the floor) and the knees. All are methods of adding more resistance.