Make the gluteal bridge to shape your buttocks as a fishing? Add weights to make the exercise more difficult. Learn to do the weighted gluteal bridge to strengthen the strength and tone your buttocks.
Regarding Butt exercises, you can think of the gluteal bridge. It is a simple exercise that involves sleeping on your back, tighten your glutes and lift your hips from the ground. After stopping for a few seconds, you just have to reduce your hips. To make the strength training exercise more difficult, you can take the help of gym equipment. Hand hand for dumbbells or dumbbells to exercise. A weighted gluteal bridge is what you need to tone your buttocks and reduce the risk of lower back pain. You don’t know how to execute it? We tell you how it is.
What is a weighted gluteal bridge?
It is a strength training exercise that targets glutes, hamstrings and nucleus. “This is a variation in the standard buttock bridge, but incorporates an external weight such as a dumbbell or a dumbbell,” shares the expert in fitness Yash Agarwal.
They are placed on the hips for increased resistance. This version of the gluteal bridge targets the gluteal muscles – the gluteus maximus, the minimus gluteus and the gluteus medius. These muscles are all located in your buttocks. “This version should only be carried out after mastering the variation in body weight of this exercise,” explains the expert.
What are the advantages of making the weighted gluteal bridge?
Here are some reasons why you should do the weighted gluteal bridge:
1. Strengthens and tones the buttocks
You must perform the weighted version of the glutch bridge for a stronger ass. According to a study in 2024, published in Sports biomechanicsThe buttocks bridge mainly targets the Maximus gluteus. “Thus, this can help improve the size of the muscles, strength and definition while toning the buttocks. Progressive overload, which means increasing the weight over time, can contribute to the tone.
2. improves the mobility and stability of the hip
There is a reason why people insist on being physically active. A prolonged seated or physical inactivity can cause hip stiffness, according to research published in Science and musculoskeletal practice In 2021. “The movement involved in the weighted gluteal bridge can strengthen hip muscles and promote better flexibility and better stability. This can help reduce hip rigidity, ”says the expert.
3. Help prevents injuries
Grounds exercises are not only to tone the buttocks. Low buttocks can cause knee pain, bad posture and stumps of hamstrings. “Thus, the strengthening of the glutes using the weighted gluteal bridge can ensure good movement mechanics, reducing the probability of injuries,” said Agarwal.
4. Boose sports performance
Stronger glutes improves the performance of sports as well as exercises that require race, jump and lifting. “This makes the weighted gluteal bridge an excellent addition to the training program for an athlete or a fitness lover,” said the expert.
5. improves support from the lower back and reduces pain
By strengthening the glutes and the nucleus, the weighted gluteal bridge exercise supports the lower back. “This reduces the risk of lower back pain caused by low posterior chain muscles such as glutes, hamstrings, lower back and calves,” explains the expert. A 2017 study, published in the International Sports Physical Therapy Journalhas shown that the strengthening of gluteus Maximus has led to a decrease in lower back pain among participants.
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How to perform the weighted gluteal bridge?
Follow these steps to make the weighted gluteal bridge:
- Lie flat on your back on a carpet, fold your knees and place your feet flat on the floor.
- Place a dumbbell or dumbbell on your hips.
- Hold the external weight safely with your hands to prevent it from rolling.
- Breathe deeply, engage your nucleus and slightly store your pelvis to avoid an excessive level of the lower back.
- Push your heels to make the weighted gluteal bridge and lift your hips.
- Press your glutes at the top and hold this installation for 1 to 2 seconds.
- Lower your hips in a slow and controlled way and stop just before touching the soil to maintain muscle tension.
“Regarding the weighted version of Glut Bridge, you can opt for 3 to 4 series of 10 to 15 repetitions,” explains the expert.
Who shouldn’t do the weighted gluteal bridge?
The weighted gluteal bridge offers advantages, but it may not be good for everyone.
- People with serious lower back injuries should avoid it, as it can worsen the pain due to pressure on the lower back.
- Limited mobility of the hip can cause tensions or discomfort, so people suffering from hip or mobility injury must ignore the weighted gluteal bridge.
- The weighted gluteal bridge is a large no for people who recover from abdominal surgery, because a high basic commitment in this exercise can affect recovery after surgery.
- Pregnant women, especially in the third quarter, should not do this exercise. “Aholes on the back and maintain weights for prolonged periods can reduce blood flow in the body,” said the expert.
The weighted gluteal bridge can be an effective exercise to strengthen and tone the buttocks. Make sure to follow the right technique and gradually increase the weight while making this version of the gluteal bridge. In this way, you will not have to worry about injuring yourself by doing this buttressing exercise of the buttocks.
Related FAQ
How heavy should you be heavy during gluteal bridges?
Beginners can opt for a 5 to 10 kg dumbbell. For the intermediate level, a dumbbell of 15 to 30 kg with light plates is quite good. Those of the advanced level can go more than 50 kg of heavy bar. The weight must be difficult, but should allow appropriate shape and control.
Do the weighted gluteal bridges enlarge the glutes?
Yes, by gradually overloading the glutes with heavier weights, muscle fibers develop (enlargement), resulting in an increase in the size and shape of the buttocks. For maximum growth, associate it with appropriate nutrition and resistance.
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