Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
BEGINNER
Bridge With Leg Extension
Bridge with Leg Extension is a great exercise that targets the pelvis, specifically the core. This is an exercise that increases the muscular strength of the hip extensors and promotes trunk stability.
Demonstration Video
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Target Muscles
Instructions
- Lie on your back with your knees bent and your heels on the floor. Keep your feet shoulder-width apart and your arms at your sides, palms pressed to the floor. This is your starting position.
- Brace your core and press your heels into the floor, lifting your hips up and ending the movement by squeezing your glutes, being careful not to engage your lower back.
- While in this position, lift one leg off the floor and extend it fully in front of you. Return your leg to the floor and repeat with the opposite leg.
Tips
- Be sure to maintain a fully extended high hip position at the top and do not let your hips sag.
- Don't let your buttocks relax as you move. Keep your buttocks tight throughout the exercise.
- Don't overexert yourself in your lower back. Keep your abs tight throughout the exercise.
Alternative Exercises
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
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