Kris Simpson here from Bodies By Design. I wanted to share an awesome exercise to isolate your glutes and hamstrings. I was surprised when I first tried it because it looks so easy… but damn what a burn it’ll give you on your backside!
It’s called “The Bridge” and it’s a great way to isolate and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). If you do this exercise correctly, you also will find that it is a good core stability and strengthening exercise that targets the abdominal muscles as well as the muscles of lower back and hip.
Finally, the bridge exercise is considered a basic rehab exercise to improve core and spinal stabilization… for anyone that has back issues this exercise is a must!!
Time to show you what I’ve learned -> Watch, Like and Share.. and of course… Inspire to Aspire!
Hey, guys. It’s Kris and Mel here from Bodies By Design.
We’re going to show you one of the best glute exercises at home and it’s not going to be the Squat or the Lunge… It’s called the Bridge!
Now, how to set the bridge up. We want to do laying on a mat, you want your heels close to your gluts and in a straight line with your knees you want to thrust up so that you’re making a straight line from your knees all the way to your shoulders. You really want to focus on that contraction at the top of the motion. That’s the beauty part of this exercise.
You can actually play with that a little bit, too, by holding that contraction and even pulsing that contraction, as well.
Okay, guys. It’s time to make this exercise a little bit more challenging. We’re going to put Mel on a decline here with her feet on a bench. You can do this at home, as well, on a sofa or on a chair. Same motion, you’re just going to be fighting some gravity so it’s going to be that much more challenging. To make it even more challenging you can actually do it one leg at a time.
The icing on the cake is a pair of dumbbells. We’re going to add some resistance to this exercise, which will make it a lot more challenging.
So there you have it, one of the best glut exercises going, the bridge.
I’m Kris. This is Mel. Until the next Fit Guru, Inspire to Aspire!