Hip Bridge
Quick Overview
Hip Bridge primarily trains the gluteus maximus (butt muscles), hamstrings, and lower back muscles, while also engaging the core and stabilizing muscles.
Difficulty: Beginner
Equipment: None (Bodyweight) or Yoga Mat
Target Muscles
- Gluteus Maximus
- Hamstrings
Secondary Muscles
- Erector Spinae
- Abdominals
- Adductors
How to Perform
- Lie on your back with knees bent and feet flat on the floor, hip-width apart, close to your glutes.
- Place your arms by your sides with palms facing down.
- Engage your core and glutes, then lift your hips off the floor until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top of the movement.
- Hold for a moment, then slowly lower your hips back to the starting position.
Common Mistakes to Avoid
- Overarching the lower back by lifting hips too high.
- Not squeezing the glutes at the top.
- Letting knees fall outward or inward.
- Pushing through toes instead of heels.
Benefits of Hip Bridge
- Strengthens glutes and hamstrings.
- Improves hip extension and mobility.
- Can help alleviate lower back pain by strengthening supporting muscles.
- Activates core muscles for stability.