Bridge - Bench Body Lift
Recommendations: 1-3 Sets, 10-20 Reps
Beginner Glutes Hamstrings Abdominals Stretching Body Only Gym Home
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
Lay flat on the floor with your feet on an flat bench. Your knees should be bent about 90 degrees. Your arms are placed diagonally by your sides with your palms on the floor. This is the starting position. Using your glutes and abs, lift your hips off the floor as high as you can. Do not lift your shoulders from the floor nor your feet from the bench. Exhale during this movement. Pause briefly while tightening your glutes. Lower your midsection in a controlled manner to a point just above the floor. Do not allow your glutes to touch the floor. Inhale during this movement. Repeat for the recommended number of repetitions.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Lay on the floor with your feet on a flat bench, knees bent about 90 degrees.
Lay flat on the floor with your feet on an flat bench. Your knees should be bent about 90 degrees. Your arms are placed diagonally by your sides with your palms on the floor. This is the starting position.
Step 2
Lift your hips off the floor as high as you can, keeping your shoulders on the floor and your feet on the bench. Pause, tightening your glutes.
Using your glutes and abs, lift your hips off the floor as high as you can. Do not lift your shoulders from the floor nor your feet from the bench. Exhale during this movement. Pause briefly while tightening your glutes.
Step 3
Return to the starting position without touching your glutes to the floor.
Lower your midsection in a controlled manner to a point just above the floor. Do not allow your glutes to touch the floor. Inhale during this movement.