The human body is composed of several major muscle groups, each with its own unique endurance that can be developed through regular exercise. While many people focus on toning their abs, arms, and legs, they often neglect their glutes – the muscles in the buttocks. However, a well-toned butt is essential for activities like walking, running, swimming, and working out. Here's everything you need to know about strengthening your glutes with leg bridges.

What are glutes exercises?

Glutes exercises are workouts designed to strengthen the glutes, which are some of the most important muscles in the lower body. Daily glutes exercises can help you strengthen your core, increase your stamina and improve your overall body strength.

What is a single-leg glutes exercise?

The single-leg glutes exercise is an effective way to strengthen and isolate the hip extensors (glutes and hamstrings). This exercise doesn't require any equipment, and can be done anywhere with a suitable area.

How do you perform a single-leg glutes exercise?

  • Lie on your back with your hands by your sides, knees bent, and feet flat on the floor (under your knees). Lift one foot, extending the leg fully so it is roughly 45 degrees to the floor. This is the starting position.
  • Raise your hips, tightening your abdominals and buttock muscles to support the lift, until your shoulder and knees are in a straight line. Squeeze your core at the same time, as if trying to pull your belly button back toward your spine.
  • Hold this position for a count or two.
  • Lower the hips to the floor slowly and with control to return to the starting position. The one leg remains extended, ready to do another repetition of this exercise.
  • Once you complete single leg bridges with one leg elevated and extended, perform this exercise with the other leg to avoid creating a muscle imbalance.
  • With the two legs glutes exercise, we are going to follow the same instructions of the single leg glutes exercise, but basically, it goes for the beginner’s sake.

What are the safety instructions for leg bridges?

  • To avoid injury during leg bridges, pay attention to the way you lift your body from the ground. Squeeze and push should come from the glutes themselves and not from your back. 
  • Always keep your body on a flat line level, from shoulders to the knees, and ensure your hips don't rotate in the process.
  • If you feel any pain in areas like the neck, back, or ankle, see your doctor or therapist before attempting these kinds of exercises.




February 21, 2022 — Sigma Fit