Get glutes with the glute bridge. I just recently started incorporating this into my training to build muscle in my booty. I’ve used unloaded bridges as warm ups for a long time, but never loaded the movement or added resistance until lately.
Why do you want to add bridges to your training?
- Glute bridges will increase the size, and roundness of your butt–your sex appeal (this can be very important to some of us. That would be me, since I’m really vain. It’s probably you too. If we’re honest with ourselves, appearance is one of the main reasons that most people–at least initially–workout.)
- Stronger gluteals will improve your athleticism by improving power.
- It will make your squat and deadlift better.
- Strengthening your glutes will make your whole body function better. The gluteal muscles affect everything from your feet, ankles, knees, hips, and low back. Read:LESS PAIN AND DYSFUNCTION.
Start with two-leg glute bridges and progress to single leg bridges and/or marches. Then, add some resistance with a kettlebell or a barbell.
How to do it
- Lay on your back, feet flat on the ground, knees up, hip width apart.
- Arms by your sides, palms facing down.
- Inhale, contract your abs and butt muscles, and on the exhale push your hips up as far as you can until your hips are in line with your knees.
- Letting the knees cave in. Make sure to keep your knees and legs rotating outward.
- Overarching/using the lower back instead of the glutes. Keep it all in the glutes and legs.
- Not extending the hips all the way. Keep squeezing the butt and pressing up as hard as you can.
- Dropping the hips (in single leg versions). Again squeeze the butt and keep the hips level.
Glute bridges are perhaps the best muscle building exercise for the glutes. Take it from Bret Contreras, the Glute Guy. He’s done the research. You want more depth in the booty? You gotta do glute bridges and their close cousin, hip thrusts.
So get your booty workin’ and let me know how you do with the glute bridge and if you have any questions.