Round, strong, firm, juicy, yes, we are talking about your glutes and in this article we are going to talk about how to get a big butt with glute bridge practice. Why? Well, this is a proven exercise, when done correctly, to increase booty strength, posture, roundness and fullness for both men and women. While on top of strength and aesthetics, regularly include glute bridge exercises in your training (both men and women), you can count on some serious performance and athletic fitness improvements.
Whether you pair a pair of jeans with a big strong glute with attractive aesthetics or if you see a connection between a big butt and athleticism, almost everyone can benefit from glute bridge practice. Just as a glute bridge sounds, a bridge (with your body) uses power from your glute. Although there are many variations of the glute bridge, lying on the floor is the easiest and simplest thing to do. With the feet at a 90 degree angle, you simply move your buttocks toward the ceiling and back to the right.
Related: How to get a big butt
The lute is made up of three muscles, each of which has a different function and helps in different movements, gluteus maximus, gluteus minimas and gluteus medius. For the purpose of this article, and for many others, when you read the word ‘glutes’ it usually means three muscles together. Contrary to what it sounds like, the gluteus muscles are not the only muscles working on the gluteal bridge. This movement is not an isolated movement and involves other muscles such as the back muscles, core and abdomen, hip flexors and hamstrings.
Suggested: 6 week glute gains accessory training program
1. Low Impact Targeted Strength Exercise
Unlike other glute building movements such as deadlifts, squats or lunges, the glute bridge is relatively easy to perform and a low-impact, targeted glue exercise, so you can increase the load without putting extra pressure on other parts of the body, such as the back. Or in the knee joints. Sometimes, these other movements may place less emphasis on the target, such as glutes, weak form, excessive weight, or otherwise, which completely compromises the effectiveness of the movement, reducing the gain of strength and muscle growth. Glute bridges are extremely useful as a targeted movement for people who use their glutes less or have a lot of glute muscle atrophy. Movement not only physically calls the glute, but also helps build muscle connections in this part of the mind so that you can translate the results of glute activation and energy into walking, lifting, running, jumping and more.
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2. Reduces back and knee pain
Properly covered, it will withstand a great deal of adverse conditions. Since the movement itself works to strengthen the posterior chain, including the hamstring, glutes, core, and back muscles, you can improve the strength of these muscles when you do not stretch your path through movement, which will naturally improve the path. Your body moves and supports you. That way, you can relieve lower back pain from long-term activities like sitting, standing and driving, which most of us are guilty of doing too long at a time. In addition, if you are someone who can’t really squat or deadlift due to knee problems, glute bridge exercises can actually help you increase your glutes, reduce back pain, reduce body fat, and improve overall aesthetics.
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3. Improved athletic performance
If you are looking for ways to effectively improve your posterior chain performance in your activity through strength and power, then glute bridge exercises are a must. The movement will not only help you develop your aesthetics and functionality, but the adhesive bridges will also help you translate into a strong Olympic life and overall athletic performance movement such as running and jumping. Good hip extension means better, bigger and stronger pulls through body weight movements like deadlift, snatch, clean and jerk as well as barpi and ring muscle up. Talk about a power house movement!
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4. Size development
There’s a saying that goes a bit like ‘you won’t get the butt you want sitting on it’ and it couldn’t be more true. If you want to make it, you have to remove it. The advantage of working your glute and exercising the glute bridge? You guessed it, a big butt. However, an important point to note here is that big is not always strong. There are really many strong but small butts, however, cannot be discounted, as they are often stronger than the big ones. Although yes there are some people who are genetically gifted in the adhesive area, it is going to be valuable to build quality, strong and large sized muscles in three gluteal muscles, no matter where you read in the lute size spectrum. Why? Because there is a possibility of bubble butt of any size.
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5. Improve posture
We’ve touched on this a while ago, but with the enhanced strength of the posterior chain, you can see not only the performance and aesthetics, but the overall health benefits along the way. When your body has dynamic chains and strong muscles to hold your skeletal frame in line, you will stand taller, walk straight and feel better. Although you may not receive it from us, see the posture improvement for yourself and enjoy the benefits of glute bridge practice once and for all.
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- Start lying flat on your back on the ground
- Make sure there is no gap between your back and the floor, press your core to the ground, feel that the buttocks are aligned with the spine (no arches)
- From here, start walking towards the buttocks, until you reach a 90 degree angle
- All you have to do is press your legs firmly to the ground, level your arms to the side, and pull your chin in such a way that your spine is straight.
- You still do not want to bend your back, maintain good posture and hold the booty to strengthen the hip drive.
- Once you pause at the top for a second, gently descend to the bottom in the same form, without arching, pressing the legs and arms to the ground.
- Repeat as many times as you wish and add a weight, or a band, or other equipment to make the movement more challenging.
A common question that comes to trainers is what is the difference between glute bridge and hip thrust. Although we can probably write a full article on it, we will keep it short and simple. The main difference is that the glue bridge exercise is performed on the ground while the hip thrust is performed with the shoulder fixed on something like a bench or a box.
Although both can be done with body weight or overweight and both benefit glutes and posterior chain development, hip thrust is usually weight bearing as an strength training exercise. Due to the angle, the body is in a better, more supportive position to add weight than the soil.
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There are plenty of variations of glute bridges and each serves a purpose in increasing the size, strength, power and activation of the glutes. However, before you get too fancy with it, we recommend mastering the form and functionality of the adhesive bridge to the ground without any weight before moving on to more technical and complex movements. Remember, quality is more important than quantity when it comes to increasing glut. And trust us when we say, if you don’t activate the glutes and feel a burning sensation in the lumbar muscles, lose weight, re-evaluate and start again. That way you know for sure that you are going to get the glute pump you are following.
- Glue Bridge March
- Glue bridge with dumbbells
- Glue bridge machine
- Glue bridge on the bench
- Glue bridge with barbell
Related: 7 Best Glute Exercises To Increase Big Strong Gluten
The adhesive bridge exercise is a simple movement performance designed to build strength in the three muscles of the buttocks. Not only that, by performing the movement correctly, you can reap the benefits of improving strength, power, size and performance, not to mention improving the posture of your newly strengthened muscles. This exercise is also extremely beneficial for those who see sitting, standing or driving for long periods of time throughout the day who cannot properly activate their gluteal muscles, resulting in poor gut development, utilization and overall strength.
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