Buttocks bridges are among the fastest simplest and most effective butt workout exercises You can possibly do! Build these four gluteus bridge exercises into your next buttock workout. It’s easy to do at home, during your lunch break, or even if you only need a few minutes for yourself.
the Benefits of gluteal bridges Don’t stop with bigger, firmer buttocks. Strong gluteal muscles take the strain off your lower back, are essential for proper posture and will help you with this run healthy and strong!
Next, learn what your glutes are, what they do, and why they are important.
Everything about your glutes
Your glutes are a group of muscles made up of your gluteus maximus (the largest muscle in the group), gluteus medius, and gluteus minimus. The gluteal muscles are responsible for hip mobility and knee extension via the iliotibial tract (IT ligament).
Common injuries and pain related to your glutes
Sitting for long periods (e.g. at a desk) can weaken the gluteal muscles. Gluteus atrophy can cause lower back pain, pain when climbing stairs, or pain when sitting and standing. Weak glutes can also lead to frequent running injuries llike plantar fasciitis[1], IT band syndrome, or hamstring tendinopathy[2].
Strong glutes are critical to athletic performance, especiallyruns particularly well[3]. Her Gluteus muscles add to your ability to propel yourself during the run. Healthy glutes aren’t just about looks!
Now that you understand the importance of strengthening your glutes, try four of the best gluteus exercises:
Classic gluteal bridge exercise
The traditional glute bridge is a glute isolation exercise for athletes of all skill levels. Focus on squeezing your glutes together as you push your hips up. The gluteal bridge wakes up your gluteal muscles after sitting for a long time.
instructions: Try 3 sets of 10 repetitions each with a minute rest between each set.
One-legged Glute Bridge variation
Once you’re ready, make the classic gluteus bridge harder to move forward! The one-legged gluteal bridge is another excellent exercise for isolating the buttocks. This gluteus exercise helps correct muscle imbalances between your left and right sides as you work out each leg individually. It’s more difficult than the classic glute bridge. You might be sore the first time you try this so just go!
instructions: Start with 3 sets of 8 repetitions each, resting for a minute between each set. Work your way up to 15 repetitions by adding 1 repetition to each workout.
Crab Glute Bridge Exercise
The Crab Glute Bridge is a variant of the Glute Bridge. It helps stretch tight shoulders and hip flexors while strengthening and waking up your glutes. It’s another quick and great glute bridge exercise that you can do right next to your desk or pretty much anywhere!
instructions: Try 3 sets of 10 repetitions each with a minute rest between each set.
One-legged crab glute bridge variant
Are you ready for an even tougher Glute Bridge variant? The one-legged crab-glute bridge activates the gluteal muscles even more than the powerful crab-glute bridge above it. This variation is also a great isolation exercise for the gluteus muscle as it focuses on only one gluteus muscle per movement. Take a break and try it out!
instructions: Start with 3 sets of 8 repetitions each with a minute rest between each set. Work your way up to 15 repetitions by adding 1 repetition to each workout.
Need More Exercise For Your Next Butt Workout?
Don’t forget that many core exercises are also great for butt workouts. Combine these 10 great abdominal and torso exercises with the above-mentioned gluteal bridge exercises to build up functional full-body fitness!
You can also use resistance bands to make a intense booty band workout!
But why put together a workout when you can let the adidas Training app guide you through your workout? You can even Select “Buttocks” or “Buttocks” as the focus area for your next workout and the app will create a workout for you that is tailored to your skills and goals.
Why are you waiting to get a bigger butt? Simply download the app and get started!
