Exercise 4 in the booty building series is the glute bridge. Definitely a favourite of mine and Im sure many of you ladies have tried it too. Fellas dont be afraid to try these I thought they were a very feminine exercise until I loaded up a bar and tried them myself. I now use them in my training not because I want bigger glutes but I want stronger glutes which in turn will help my squats and deadlifts. To perform the exercise you place the bar across the hips while lying on the ground with your knees bent. You thrust your hips up into a bridge position contracting the glutes at the top. Make sure you push through your heels rather than through your toes. I like to use different rep ranges on here from really heavy 5-6 reps to lighter ones. You can be quite creative with your rep schemes on this, slow, fast pause at the top just to name a few. I sometimes also use chains to add a different dimension to the movement.
Posted on: Thu, 08 Jan 2015 19:29:14 +0000
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