4 Exercises on the gluteal bridge ► Your next buttock workout



Branches – one of the fastest, the simplest and most effective exercises for untying the buttocks you can do! Include these four exercises for the gluteal bridge in your next buttock workout. They are easy to make at home, during lunch breaks or even when you only need a few minutes for yourself.

The benefits of gluteal bridges don’t stop at a big and solid example. Strong buttocks relieve the pressure from the lower back needed for proper posture and help you run healthy and strong!!

Next you will learn what your buttocks are, what they do and why they are important.

All about your buttocks

Your gluteal muscles are a group of muscles that consists of your gluteal muscle (the largest muscle group), the middle buttock, and the small buttock. Buttocks are responsible for the mobility of the hip joint and the extension of the knee through the iliac-lip fiber (IT -tape).

Frequent injuries and pain associated with your buttocks

Prolonged sitting (such as at a table) can lead to relaxation of gluteal muscles. Gluteal muscle atrophy can cause low back pain, pain when climbing stairs, or pain while sitting and standing. Weak buttocks can also lead to common running injuries like plantar fascia[1],, IT group syndrome or tendon tendons[2].

Strong buttocks are crucial for athletic performance, especiallyethereal works[3]. Yours buttocks add to your ability to move while running. Healthy buttocks are not just about looks!

Now that you understand the importance of strengthening your buttocks, try the four best exercises for your buttocks:

Classic exercises with the gluteal bridge

The traditional gluteal bridge is an buttock isolation exercise for athletes of all levels. Focus on squeezing your buttocks together as you push your hips up. Buttock bridge will wake up your buttocks after a long sitting.

Instructions: Try 3 sets of 10 reps each with a minute of rest between each set.

Option with a one-legged glue bridge

Once you’re ready, make the classic gluteal bridge harder to keep progressing! One-legged gluteal bridge is another great butt isolation exercise. This exercise for the buttocks helps to correct the muscle imbalance between the left and right side as you work each leg separately. It’s harder than a classic gluteal bridge. You may be hurt on the first try, so feel free!

Instructions: Start with 3 sets of 8 reps each and rest for a minute between each set. Continue for up to 15 reps, adding 1 repetition of each workout.

Crab Pit Exercise

Crab gluteal bridge is a variation of the gluteal bridge. It helps to stretch tight shoulders and hip flexors, and strengthens and awakens the buttocks. This is another quick and wonderful exercise on the gluteal bridge that you can do right near your desktop or almost anywhere!

Instructions: Try 3 sets of 10 reps each with a minute of rest between each set.

Option with a one-legged crab hole

Ready for an even more challenging version of the gluteal bridge? The one-legged crab gluteal bridge activates the gluteal muscles even more than the powerful crab gluteal bridge above. This variety is also a great butt isolation exercise as it focuses on only one buttock per movement. Make a pose and give it a try!

Instructions: Start with 3 sets of 8 reps each and a break for a minute between each set. Continue for up to 15 reps, adding 1 repetition of each workout.

Do you need more exercise for your next butt workout?

Don’t forget that many basic exercises are also great for butt workouts. Connect these 10 great exercises for basic exercise machines with the aforementioned exercises for the buttocks to create functional fitness for the whole body!

You can also use resistance bands intense band training!!

But why try to train together when you can let the Adidas Training app manage your workouts? You can even select “buttocks” or “butt” as the focus area for your next workout, and the app will create for you a workout tailored to your abilities and goals.

Why are you waiting for a bigger example? Just download the app and get to work!

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