Step-by-step Guide for Glute Bridges
Glute Bridges with Resistance Band
Starting Position:
Place a resistance band around your thighs, just above your knees.
Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
Keep your arms at your sides with palms facing down.
Lifting Phase:
Engage your core and squeeze your glutes.
Push through your heels to lift your hips towards the ceiling.
Lift until your body forms a straight line from your shoulders to your knees.
Ensure your knees are pushing outward against the band to keep it taut.
Lowering Phase:
Slowly lower your hips back to the starting position without letting your glutes touch the ground.
Repeat for the desired number of repetitions.
Glute Bridges with Dumbbells
Starting Position:
Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
Hold a dumbbell in each hand, resting them on your hips.
Keep your arms at your sides, holding the dumbbells securely.
Lifting Phase:
Engage your core and squeeze your glutes.
Push through your heels to lift your hips towards the ceiling.
Lift until your body forms a straight line from your shoulders to your knees.
Hold the top position for a brief pause, squeezing your glutes.
Lowering Phase:
Slowly lower your hips back to the starting position without letting your glutes touch the ground.
Repeat for the desired number of repetitions.
Tips for Both Methods
Maintain Proper Form: Keep your back straight and avoid overarching it.
Control Your Movements: Perform the exercise slowly and with control to maximize muscle engagement.
Breathe: Inhale as you lower your hips and exhale as you lift them.
