Training your legs with the Glute bridge, here are the benefits

Technique, mistakes and benefits. Focus on an exercise that cannot be missed in leg training

“To act as a bridge”. It is an expression often heard. It means to unite, to put together. In the world of fitness, the concept resists in various activities. One of these is the glute bridge, a movement capable of connecting and tensioning a large part of the body muscles, shaping the legs perfectly.

–

TECHNIQUE – Also known as “bridge”, is a strengthening and definition exercise for the glutes and hamstrings of the legs. To begin, just lie on the ground, supine and with a neutral back. And the arms? Rest on the floor – not far from the trunk – with the palms down. To give stability, the feet remain stationary (at a distance slightly less than the width of the pelvis), but you have to bend the legs and contract the buttocks e abdominals to lift the trunk and form a straight line from the head to the knees. At this point, after holding the position for a few seconds, you can go down to the ground, without losing awareness of the muscles. More than others, the exercise focuses on the lower back muscles and works on abdominal stability with a focus on the core, which is fundamental in holding.

–

MISTAKES – Pathologies aside, it is generally within everyone’s reach. Mistakes? Behind the corner. To avoid annoying back pain, control of the pelvis is essential. Bringing it too high can cause irregular curvature of the spine and postural imbalances, but it can also happen that – due to a musculature unprepared for the effort – it is difficult to lift it. The ally then becomes the stopwatch. Gradually, by increasing the seconds of resistance, the target muscles will strengthen. It is then necessary to pay attention to the “jerks” of the head, which remains stationary – resting on the ground (like the shoulders) – to avoid tension. Another mistake refers to breathing. For a perfect execution you must avoid apnea, inhaling during the ascent and exhaling during the descent. The core it is “regulator”, but it is necessary to keep the arms still and rely only on the strength of the legs in the activity.

–

SOME VARIATIONS – The number of sets and reps can vary, as can the exercise itself. Basically performed a free bodyOnce you have become familiar with the action, you can move on to movement with load (for example by placing a dumbbell on the lower abdomen). A variant then leads to raising the support point of the feet, increasing the tension thanks to the displacement of the angle. Too little? A further step leads to a one-legged execution, lifting and extending the “at rest” one.

–

Follow us on our social channels!

–