While squats and deadlifts are known as the best butt and hamstring exercises, another glute exercise equally effective but does not have as much recognition and is underused is Glute Bridge, or Bridge Pose in yoga.
While squats and deadlifts require strong knees, core and lower back, Yoga's Bridge Pose requires none, and it places nearly no pressure on your knees or lower back, making it more suitable for people with weak lower back and bad knees.
Read Next: Beginner's Guide to Glute Bridges
What is a Glute Bridge?
Glute Bridge is a simple and versatile body weight exercise that mainly focuses on hamstrings and butt cheeks. What's superior about this glute workout is it can be adjusted for any fitness level.
Why Perform Glute Bridge with Elevated Feet?
Elevated Feet Glute Bridge with straight legs is an intermediate butt bridge where you place your feet on an elevated surface and perform with your legs straight.
This formation is much different from the standard butt bridge where your feet stay on the floor and knees are bent while you lift your glutes.
Elevating your feet and keeping your legs straight extends your body fully and moves away the base of support farther. This results in your core and glutes to engage more to provide more force to lift your lower body up and maintain the form.
How to Do a Glute Bridge
- Lie face up on the floor with your arms on your sides, and place your heels on a bench or chair.
- Keep your legs straight and your toes pulled toward your chins.
- Squeeze your glutes to raise your hips off the ground so your body forms a straight line from ankles to shoulders. Pause 2-3 seconds,then slowly lower your hips back to the starting position. Perform 12-15 repetitions.
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- Maintain a straight line from your shoulders to your heels. Keep core engaged throughout the movement.
- Remember not not let your lower back hyper-extended.
Benefits: You should feel this exercise working your glutes(butt), hamstrings and abs