Fire up your glutes with this ONE kickass exercise. Ready to find out?
By Emily Hagan | Published on Oct 19, 2023
We live in a different world today, one that is filled with unprecedented challenges. It’s hard to ignore the doom and gloom that surrounds us, especially with the ongoing pandemic. However, amidst all the chaos, there are a few silver linings that we cannot overlook. One of them being our increased awareness and dedication to fitness. Over the past couple of years, we have tried out various exercises, including the not-so-easy hip bridge pose.
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The hip bridge pose is truly one of a kind. It not only stretches your neck, chest, and spine but also works wonders for toning your glutes. Trust me when I say this, it really fires them up! Additionally, it helps improve digestion and provides relief from menstrual cramps.
Now, let’s delve into the benefits it offers specifically for your glutes. Building strength in your glutes enhances agility. Not only that, but toned glutes also help alleviate lower back pain and knee issues. Aditi Gupta, a Premium Coach at Fittr, shares that there’s even more that your glutes can do.
How Can the Hip Bridge Benefit Your Glutes?
Gupta explains, “Hip bridges target the muscles in the back of your legs, including your lower back glutes, hamstrings, and core, allowing you to build muscle. This exercise is excellent for growing and strengthening your glutes.”
While the hip bridge is a great exercise for beginners, it’s essential to note that a movement-based exercise is more effective than simply holding the bridge position. As you progress, you can increase the resistance by adding weights to the bridge. Eventually, you can transition to hip thrusts, where you position your upper back on a platform or bench and perform the thrusts with weights on the hip joint.
This progression and increased muscle exertion lead to the strengthening of the muscles around your hip, including the lower back, resulting in significant muscular development in that area.
Other Things You Need to Know
Having strong glutes not only helps with functional movements but also contributes to maintaining good posture. Gupta suggests including four sets of glute bridges in your fitness routine, performed twice or thrice a week, depending on your fitness level.
Common Mistakes to Avoid
When performing the bridge pose, it’s crucial to avoid these common mistakes:
1. Knees not in Line with Hips
One of the most common errors is misaligning your knees. Remember, your knees should be over your ankles, at hip distance, and pointing straight out in front. Maintaining the correct knee position is essential for proper form.
2. Toes Pointing Outwards
Another common misconception is that your toes should point out to the side. In reality, they should point straight ahead, with your heels aligned straight back.
3. Lifting Chest Instead of Hips
Many individuals lift their chests during the bridge pose. It’s crucial to remember that only your hips should be lifted, engaging your core. This correct form targets your abdominal area and contributes to toning it.
Now that you’re equipped with these insights, it’s time to fire up your glutes and reap the benefits of the hip bridge exercise. Your journey to stronger glutes and improved overall fitness starts now!