Exercises

Weighted Glute Bridges

Also known as Weighted Hip Bridges

What It Is

Builds strong glutes, the muscles that power standing up and climbing stairs and take strain off your lower back.

How to Do It

Lie on your back on the floor with knees bent and feet flat, hip-width apart. Rest a weight across your hips and hold it in place with both hands. Squeeze your glutes to lift your hips until your body is straight from knees to shoulders. Lower slowly.

Tips

Push through your heels and keep your ribs down so your lower back doesn't arch. Hold the top for a second.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Any one of these

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