Instructions:
- 1Lie flat on your back with your feet flat on the ground
- 2Extend your legs straight out
- 3Press your heels into the ground and lift your hips up
- 4Hold the top position for a moment
- 5Lower your hips back down to the ground slowly in a controlled motion
Tips:
- Squeeze your glutes at the top of the movement. This forces your hips to rise higher and buffers the spinal column, preventing lower back pain
- Maintain your head and neck in a neutral position
- Make sure your arms are flat against the ground to maintain balance
- Don't let your knees move inwards as you lift
Straight Leg Glute Bridge: A Comprehensive Guide
The straight leg glute bridge is an effective exercise that primarily targets the hips and glutes while also engaging the core. Using only body weight, this movement is accessible for individuals of all fitness levels and can be performed anywhere.
### Muscles Worked
During the straight leg glute bridge, the primary muscles worked include:
- Gluteus Maximus
- Hamstrings
- Core Muscles
- Hip Flexors
This exercise not only helps to strengthen and tone these muscles but also improves stability and overall mobility. Variations like the straight leg hip bridge, stiff leg glute bridge, and single leg straight leg glute bridge can add diversity to your routine and target these muscle groups in slightly different ways.
### How to Perform the Straight Leg Glute Bridge
- Start by lying on your back with your arms at your sides, legs extended straight out. Your heels should be resting on the floor.
- Engage your core and press through your heels to lift your hips off the ground. Keep your legs straight as you lift.
- At the top of the movement, squeeze your glutes and hold for a moment before slowly lowering back down.
### Tips for Success
- Ensure that your shoulders and neck remain relaxed throughout the movement.
- Avoid arching your lower back; engage your core to maintain a neutral spine.
- For an added challenge, try the feet elevated straight leg glute bridge or incorporate a march by lifting one leg at a time while holding the bridge position.
The straight leg glute bridge is a fantastic addition to your fitness regimen, enhancing strength and stability. Incorporate it along with variations like the straight leg jumping glute bridge or sl straight leg glute bridge for a full workout that targets the hips and glutes effectively. Whether you're a beginner or an experienced individual, this exercise can significantly contribute to your fitness journey.