Glute Bridge

Glute Bridge , or Hip Lift in Danish, is an effective exercise that strengthens your buttocks and hamstrings , while activating your core. It is particularly good at improving hip extension and lower body stability, making it ideal for both strength training and rehabilitation.

Correct technique and form

How to perform a Glute Bridge correctly:

1. Lie on your back with your knees bent and your feet flat on the floor hip-width apart. The arms should lie relaxed along the sides of the body.
2. Tighten your glutes and lift your hips up until your body forms a straight line from your shoulders to your knees.
3. Hold the top of the movement for a few seconds while squeezing your glutes.
4. Slowly lower your hip back down and repeat the movement.

Typical mistakes

Here are some common mistakes you should avoid during Hip Lift:

• Lifting too high: Avoid lifting the hip too high, as this can result in overstretching the back. Keep your back in a neutral position throughout the movement.
• Not tightening the glutes: Many people perform the exercise without activating the glutes properly. Be sure to squeeze your glutes throughout the movement.
• Too fast pace: Lower the hip slowly to achieve maximum activation of the muscles and avoid momentum.

Modifications and Variations

Here are some variations of the Glute Bridge, depending on your level of exercise:

• One Leg Glute Bridge: Raise one leg while performing the exercise to increase intensity and challenge your balance.
• Weighted Glute Bridge: Place a barbell or dumbbell over your hips for added resistance.
• Mini Band Glute Bridge: Use an elastic band around the thighs to increase the resistance and activate the hip muscles even more.

Set, repetitions and breathing

To get the most out of Hip Lifting, aim for:

• Beginners: 3 sets of 10-12 repetitions.
• Experienced: 4 sets of 15-20 repetitions with or without weight.

Remember to inhale as you lower your hip down and exhale as you lift your hip up to optimize control and strength.