"This is another one of those exercises that involves every single muscle in the body, mainly the glutes, pectorals (chest muscles), and core," says ACSM-certified trainer Raquel Santos. This compound movement allows you to build muscle in your hamstrings and glutes while also targeting your chest and shoulders.
"Besides increasing your metabolic burn by being a great compound movement, the glute bridge itself is a very important movement for building strength in the posterior chain and preventing/alleviating lower-back and knee pain," she adds.
- Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
- Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
- Holding the bridge, press the weights to the ceiling directly above your shoulders.
- Lower the weights to your chest without dropping your hips. That's one rep.
- Do three sets of 8-10 reps.
