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Position of the Week: The Glute Bridge

Thursday 14 March 2013
Words Spindle

Do you buttocks hang low? Do they wobble to and fro? Can you tie them in a knot? Can you tie them in a bow? Can you throw them over your shoulder like a regimental soldier?

Good gracious, I do hope not. If they boast more than a passing acquaintance with the backs of your knees, though, this one’s for you. All together now, for a final, rousing verse: do your buttocks hang low?

The Glute Bridge
Also known as the ‘Butt Lift’ – need I say more?

1. Lie flat on the floor on your back, with hands by your sides and knees bent, feet hip-width apart.
2. Pushing through your heels, lift your hips off the floor whilst keeping your back straight and neutral. Hold this position for 1-2 seconds.
3. Slowly lower back down to the start position and repeat.

To make the exercise harder, perform the bridge on one leg at a time. You can also hold a weight plate in your lap for added resistance.

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Illustration: George Morton