The bridge is an exercise for the buttocks and thighs. You can do it easily at home in the living room and without training equipment. What is important for the bridge and how to do it correctly, you will learn here!
If you want to get fit in your living room, you should regularly slip into your workout clothes and ensure plenty of variety in your exercises. Only when the muscles are challenged again and again can they grow. This strengthens the body and makes body fat disappear.
If you want a firm butt, you should definitely try the bridge exercise. This seemingly simple exercise has a lot to offer and strengthens the entire lower body.
Now you can find out how to do it right and which mistakes you must avoid at all costs.
Table of contents
What brings the bridge exercise?
The bridge is also called glute bridge, pelvic lift, pelvic lift or lying bridge. You can strengthen the back of your legs and glutes with this exercise. And something you wouldn't expect: the lower back. You can increase the training effect by tensing your entire body. Or grab a weight and hold it with your hands at the level of your abdomen.
Although you don't need any equipment for this leg po exercise, it is very effective. The bridge should not be missing from your training plan, especially as a beginner. On photos the exercise looks very simple. It is in the first 2 seconds.
However, if you keep your butt in the air a little longer, you'll feel your muscles very quickly. First and foremost the thighs, both in front and behind. Especially if you don't rest your butt on the mat when lowering, but push it right back up again.
The bridge is a great exercise for those who are just starting to exercise. You learn to tense and loosen your muscle groups in a targeted manner.
These butt exercises will change your life!
Fact Box
| Fitness level: | medium |
| Muscles: | Buttocks and thighs |
| Equipment: | A non-slip training mat |
| Sweat Level: | medium |
| Training duration: | min. 5 minutes |
Before we go:
1.) Grab a training mat
2.) Warm up your muscles with stretching exercises
The bridge: An exercise for the buttocks and thighs
- Lie with your back on the exercise mat. Place your arms parallel to your body. The palms are open.
- Now angle both legs and lift your pelvis off the floor. Push the pelvis really high.
- Now only your shoulders, arms, head and the soles of your feet touch the yoga mat.
- From the shoulders to the knees your body forms a straight line.
- Press your heels really hard into the ground.
- Tighten your buttocks and hold the position for at least 15 seconds.
- Now lower your butt again. However, do not put it down, but go straight back up. This way the training effect is much greater.
Throughout the exercise, you have your core, that is, your abdomen, and buttocks firmly tightened. This provides even more effect when exercising.
Your arms help you keep your balance.
Good to know: Two types of implementation
If you read up on the lying bridge, you'll quickly realize that there are two different ways to perform it. Namely:
- Hold the position, e.g. keep the pelvis in the air for 30 seconds, pause briefly and repeat. A total of 8-12 repetitions.
- Or hold the exercise in the highest position for only 2 to three seconds, then lower the pelvis. For this 20 repetitions. This is the dynamic variant of the exercise.
You'll get the most effect by alternating between execution during each workout.
Small example:
- Monday, Thursday and Sunday: Variant 1
- Tuesday and Friday: Variant 2
Try these 12 exercises for a strong torso!
How to make the bridge correctly: video
How many repetitions do I have to do from the bridge?
Beginners should approach the Glute Bridge slowly. Those who are not used to it will have sore muscles in the lower back and back thighs in the days after the bridge.
Beginners do 8 repetitions and hold the position for 15 seconds. Between each repetition, lower your butt until you almost touch the floor, then push your pelvis right back up. Usually one round is enough for beginners. If you want, you can do a second one with 8 repetitions. There should be at least a 30-second break between repetitions - 60 seconds is better.
Advanced exercisers dare to do 12 repetitions of 30 seconds with 3 passes in the bridge exercise. And professionals grab a kettlebell, which they hold with their hands at the level of the pelvis. Depending on the weight, 10 repetitions of 30 seconds each and 3 passes are enough here.
Beware of these errors
Particularly with beginners, it can happen that the back sags during bridge execution. This is because the pelvis is not pushed up enough. Therefore, push it up as high as you can.
Also, the legs are often not at right angles to each other, but fold inward. Stand them shoulder-width apart and make sure that the knees do not collapse.
And please do not forget to breathe despite body tension!
Our conclusion
The exercise is easiest on the training mat and with shoes. With socks you have the problem that you slip on some mats. This only makes the exercise more strenuous.
Want more effective butt exercises to do at home? This way :)
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
