Leg bridges for toned glutes - Sigma Fit

Your body consists of a group of major muscles, each muscle has its own way of endurance that we get through hard work out. After being too attentive to the shape of your body, most people neglect the butt part, although it represents a huge strength when it comes to the power of walking, running, swimming, and definitely working out. There is nothing more powerful than a well-toned butt. Both men and women are working tirelessly to get the best shape of their butts and each one of them has his own reasons behind developing a well-shaped butt.

Glutes exercise is what everyone looking for in order to reach a perfect butt. The glutes are considered as the most important group of muscles in the lower body as it is one of the strongest as well. With embracing daily workouts, you can easily strengthen your core. The funny part is that you are not supposed to be attached at only one place, but the glutes exercises are applicable anywhere around the gym, at home, or literally in a plane heading wherever. 

Let’s put a hand on the single-leg glutes exercise as it is an impeccable way to strengthen and isolate the hip extensors (glutes & hamstrings) and they do not require any sort of equipment because you can do it anywhere with a suitable area. So, let’s get to know how to do the single-leg 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.

  • Here are some precautions and safety instructions in order not to get injured during the whole process of the glutes workout routine:

    First, pay attention to the way you lift your body from the ground, you suppose to squeeze and the push must come up from the glutes themselves and not from your back. With that being considered, you are going to be able to prevent any sort of pain that might happen to your back.

    Secondly, always keep your body on a flat line level, from shoulders to the knees, your hips shouldn’t rotate in the process. To make sure that you are not losing the proper pose, you just need to place your hands on your hips and check. If your hips drop, return the raised leg to the floor and do a double leg bridge until you become stronger.

    Last tip of the day, if you are suffering from any sort of pain in areas like neck, back, or ankle, please consider seeing your doctor or your therapist before attempting these kinds of exercises.

    People always look at the hardships aligned with going to the gym on daily basis, but with every day new ways of working out, the process became a lot easier and doesn’t require that much of hardships as it only requires a mat and some motivation to achieve the results that satisfy your life existence matter.


    February 21, 2022 — Sigma Fit