The glute bridge is often compared in terms of effectiveness and biomechanics to squats and lunges - after all, these are also exercises for the buttocks.
“From the name of the exercise it is clear that the target group that receives the load is the gluteal muscles,” says fitness trainer and nutritionist Anastasia Simanova . — Additionally, the pelvic floor muscles are well worked out, this is especially useful for girls. Exercise improves blood circulation in the pelvic organs, which makes it a good prevention of diseases of the genitourinary system.”
The difference between this exercise and squats and lunges is primarily that the gluteal bridge minimizes movement in the knee joint.
“The glute bridge is an exercise where the muscles of the buttocks work in a concentric dynamic mode, i.e. contract under load,” explains Asya Alexandrova, coach of I Love Supersport, international master of sports . — It features a relatively safe position of the spine (compared to squats, deadlifts, etc.)
What are the benefits of a glute bridge?
There are several reasons to include glute bridges in your workouts.
Exercise pumps up the buttocks
Double Leg Glute Bridge Activates Electromyographic Analysis of Gluteus Maximus, Gluteus Medius, and Tensor Fascia Latae During Therapeutic Exercises With and Without Elastic Resistance, BUILDING A BETTER GLUTEAL BRIDGE: ELECTROMYOGRAPHIC ANALYSIS OF HIP MUSCLE ACTIVITY DURING MODIFIED SINGLE-LEG BRIDGES Gluteus Maximus for 2 3 -31%, and on one leg - by 51–55%. This is more EXAMINATION OF GLUTEUS MAXIMUS ELECTROMYOGRAPHIC EXCITATION ASSOCIATED WITH DYNAMIC HIP EXTENSION DURING BODY WEIGHT EXERCISE: A SYSTEMATIC REVIEW than in squats (up to 14%) and lunges (23–26%), which are constantly used to pump up the butt.
Strengthens the thighs
The exercise involves the muscles of the back of the thigh. You can shift the load on them by adjusting the position of your feet on the floor.
Does not overload the tensor fascia lata
This is a muscle located on the lateral surface of the thigh. If the buttocks are weak, they take on a lot of the load, become clogged and shortened, which can cause pain in the knees, hips and lower back. The single-leg glute bridge helps strengthen weak buttocks and does not use much Electromyographic Analysis of Gluteus Maximus, Gluteus Medius, and Tensor Fascia Latae During Therapeutic Exercises With and Without Elastic Resistance.
Eliminates the risk of injury
The maximum that can happen to you if the technique is incorrect is insufficient muscle development. It is almost impossible to get injured while performing the exercise.
Has many variations
There is no need to simplify the exercise - it is already easy enough for any level of training. But you can complicate it indefinitely by changing the support and adding resistance.
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