Glute bridges (pelvic lifts) - To strengthen your back

Primary muscle groups used:

• Hamstrings
• Gluteus maximus
• Flat tendon muscle
• Semitendinosus muscle

Secondary muscle groups used:

• Calf muscles
• Abdominal muscles

This exercise is therefore particularly suitable for extensive bum, leg or abdominal training.

Lie with your back flat on the floor and pull your feet close enough to your body so that your lower legs are perpendicular to the floor. Place your arms next to your bottom. Now raise your bottom so that your lower back, bottom and thighs form a straight line. Then lower your bottom again to just above the floor. Remember to tense your buttock muscles, especially when lifting.

Glute bridges are performed using your own body weight. If the exercise becomes too easy, you can put light weight plates on your pelvis and increase the weight over time.

You don’t need any additional equipment for glute bridges. They are therefore great to do at home.

When you perform glute bridges with one leg, you increase the intensity without using extra weight. For this variation, simply stretch one leg straight in the air and do the exercise as usual. Do the same number of repetitions on each leg.

To make the glute bridges more difficult, you can put your legs on an elevation (e.g. a bench or chair), so that you have to cover a greater distance before you are fully stretched.

You can do little wrong with glute bridges. However, to achieve the desired training effect, make sure that you push yourself up far enough and maintain body tension throughout.