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The Hip/Glute Bridge is a beginner-friendly exercise that targets the glutes and lower back muscles, offering back pain relief through improved core stability and hip strength.
Benefits of the Glute Bridge
- The Hip/Glute Bridge strengthens the glutes and lower back muscles, which can provide better support to the spine and alleviate back pain.
- It helps improve posture and reduce strain on the lower back by promoting proper alignment and greater glute awareness.
How to perform the Glute Bridge – Instructions:
Step 1: Starting Position
- Lie on your back with your knees bent, feet flat on the floor, hip-width apart.
- Place your arms by your sides, palms facing down.
- Keep your head and upper back on the ground.
Step 2: Engage Your Core
- Gently press your lower back into the floor, engaging your core muscles.
Step 3: Perform the Exercise
- Exhale as you lift your hips off the ground by pushing through your heels.
- Your body should form a straight line from your shoulders to your knees at the top of the movement.
- Squeeze your glutes at the top.
- Inhale as you lower your hips back to the starting position.
Glute Bridge Sets & Reps
- For beginners, start with 2 sets of 10-12 repetitions.
- Gradually increase the number of sets and repetitions as you become more comfortable with the exercise.
Tips & Form
- Maintain a neutral spine throughout the exercise; avoid arching your lower back.
- Focus on using your glutes to lift your hips and avoid pushing with your lower back.
- Breathe consistently during the movement to maintain control and stability.
The Hip/Glute Bridge is an excellent exercise for building lower body strength and promoting a healthy, pain-free back. As you advance in your fitness journey, you can explore variations and progressions of this exercise to continue challenging and strengthening your glutes and lower back muscles.
