Quick at-home glute bridge exercise
Building strength in buttocks, hamstrings, lower back and core - resistance band needed
Only three exercises three times.
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The best 10 minute Booty Band Workout
Three exercises three times
Maintain your routine straightforward and impactful by performing three exercises three times. For this workout, jog to a location you enjoy, then complete each of these three exercises three times.
Three Sets, 15 reps:
Exercise One – Glute Bridge Raises
Exercise Two – Knee Pulses
Exercise Three – Glute Bridge Hold
To finish, jog back home and be sure to include some stretches!
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Time to Get Started!
Hey guys, Here’s a quick guide to help you get the most out of each exercise.
15 reps – Glute Bridge Raises
- Lie flat on your back with knees bent, feet hip-width apart, and pointing straight ahead. If you’re using the resistance band, place it just above your knees to increase the intensity of these moves and better activate your glutes and core.
- Ensure your lower back is in a neutral position with no arching, pressing it flat against the floor to engage your core.
- Slowly raise your hips towards the ceiling, activating your glutes and hamstrings. Squeeze at the top, making sure your body forms a straight line from shoulders to knees.
- Slowly bring your hips back down, keeping your core tight as you descend.
15 reps – Knee Pulses
- Once in the bridge position with your hips lifted, maintain this raised position.
- With the glutes squeezed at the top, gently pulse your knees outward, feeling the added resistance from the band. Keep the movement small and controlled.
- Gradually open your legs and bring them back in, maintaining the lift in your hips. This movement targets the outer glutes and hip muscles.
15 second hold – Glute Bridge Hold
- After the last knee pulse, keep your hips lifted and your glutes squeezed tight.
- Maintain this elevated position for a full 15 seconds, focusing on breathing and keeping your core, glutes, and legs engaged.
- After the hold, gently lower yourself back to the floor, feeling the muscles relax as you bring the exercise to a close.
RUN
Run Home & Wrap up with some stretching
If you’re a beginner in fitness and prefer to walk, that’s completely acceptable! Enhance your intensity as you become more capable. Tag me in your results on Instagram @32.run.
See My Client Success Stories here.
How about treating yourself to some personal training?
I use variations of this glute bridge exercise with my clients who have seen some amazing results in improving their core strength and gaining a toned appearance. If you would like a more personalised glute exercise plan, I offer personal training sessions tailored to your needs. These can be in-person at my private gym in Southwark SE1 or online from the comfort of your home.
faq
Glute Bridge WORKOUT
When should I use a resistance band for glute exercises?
Using a resistance band during glute exercises is optional but can enhance your workout. While you can effectively strengthen your glutes using just your body weight, adding a band increases resistance and targets the muscles more intensely. Once you feel comfortable with the movements, incorporating a resistance band can help you achieve greater muscle activation and strength gains.
What are the benefits of performing glute bridge raises?
Glute bridge raises are an excellent exercise for targeting the gluteal muscles, as well as the hamstrings and lower back. They help improve hip stability, enhance lower body strength, and contribute to better posture. Additionally, glute bridges can aid in injury prevention by strengthening the muscles that support your hips and pelvis.
How do knee pulses enhance the effectiveness of glute bridge exercises?
Knee pulses engage the glutes in a different way by introducing a dynamic movement while maintaining tension in the muscle. This exercise not only targets the glute muscles but also increases endurance and stamina. By incorporating knee pulses into your routine, you can further enhance glute activation and develop a more toned appearance.
What is the purpose of holding the glute bridge position?
Holding the glute bridge position for an extended period allows you to focus on muscle endurance and control. This isometric hold helps to engage and strengthen your glutes, hamstrings, and lower back more effectively than dynamic movements alone. It can also improve your core stability and enhance overall body strength.
Can glute exercises improve athletic performance?
Yes! Strengthening your glutes through exercises like glute bridges, knee pulses, and holds can lead to improved athletic performance. Strong glutes are essential for powerful movements such as running, jumping, and lifting. They help stabilise your pelvis, which can enhance your overall strength, balance, and agility in various physical activities.
Are these exercises suitable for beginners?
Absolutely! Glute bridge raises, knee pulses, and holds are beginner-friendly exercises that can be performed with little to no equipment. They can easily be modified to suit your fitness level, making them ideal for anyone just starting their fitness journey or those looking to enhance their strength gradually.
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