Bridge - Butt Lift
Recommendations: 1-3 Sets, 10-20 Reps
Beginner Glutes 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. Your knees should be bent about 90 degrees with your feet flat on the floor. Your arms are placed be 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. Exhale during this movement. Pause briefly while tightening your glutes and abs. 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 flat on the floor, knees bent about 90 degrees.
Lay flat on the floor. Your knees should be bent about 90 degrees with your feet flat on the floor. Your arms are placed be 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.
Using your glutes and abs, lift your hips off the floor as high as you can. Do not lift your shoulders from the floor. Exhale during this movement.
Step 3
Return to the starting position.
Return to the starting position, flat on the floor with knees bent. Inhale during this movement. Lay flat on the floor. Your knees should be bent about 90 degrees with your feet flat on the floor. Your arms are placed be your sides with your palms on the floor.