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10 April, 2014 - 16:55
How to Build a Stronger, Defined Butt with the Barbell Glute Bridge
Everyone's got a favorite body part. Most women want to have a strong butt and perfect abs. Guys want a wide back and big arms. The right exercises can help you develop super strong glutes and burn extra fat. The barbell glute bridge is one of the most effective and versatile exercises for these muscles. Include it into your workout routine for optimal glute development!
Gluteus maximus is the largest muscle in the human body. It's involved in hip abduction, hip extension, and hip external rotation. Men and women with poorly developed glutes face a higher risk of injuries during exercise. This muscle plays a major role in running, jumping, squatting, climbing, swinging, throwing and other everyday movements. Strong glutes not only look amazing, but can also improve your physical performance and reduce your risk of injury.
The barbell glute bridge is one of the few exercises that isolate these muscles. It's also one of the most underutilized exercises for working the glutes. When performed regularly, it can strengthen the whole body and improve your posture. This exercise targets the glutes, but it also hits your back, hamstrings, quads, and core muscles. Men and women alike can benefit from doing barbell glute bridges.
This exercise can be performed in different ways. There are several variations, including single leg glute bridges, bilateral glute bridges, and hip thrusts. To do the basic version of the barbell glute bridge, lie on your back with your knees bent. Place a weighted barbell on your hips while securing it with both hands. Slowly lift your pelvis and then return to the initial position. Use your glutes to perform the movement. The knees should be bent at around 90 degrees.
If you haven't tried this exercise before, start with lighter weights. Aim for three or four sets 10-12 reps each. Most people who start doing the barbell glute bridge not only see great improvements in their glutes, but also love the feeling of power and strength this exercise provides.