Glute Bridges
NEW YORK, NY – August 30, 2025 – A simple yet powerful exercise, the glute bridge, is gaining renewed attention from fitness experts as an accessible and effective way to strengthen the posterior chain – the muscles on the back of the body - and improve overall lower body function. This movement requires no equipment and can be modified for all fitness levels, making it a cornerstone of manny home and gym workouts.
Strengthening the glutes, hamstrings, and core is crucial for maintaining proper posture, preventing injuries, and enhancing athletic performance. As more people seek efficient and convenient exercise routines,the glute bridge offers a compelling solution for building strength and stability. Experts predict continued growth in the popularity of bodyweight exercises like this, driven by accessibility and proven results.
“Squeeze at the top to get the most muscle activation and lower with control,” advises fitness professional Sheehan.
How to do it:
- Begin by lying on your back with your knees bent and feet flat on the floor, positioned approximately hip-width apart.
- Press firmly through your heels to elevate your hips towards the ceiling.
- At the peak of the movement, actively squeeze your gluteal muscles and maintain the contraction for one to two seconds.
- Slowly and deliberately lower your hips back down to the starting position,maintaining control throughout the descent.
Time & Rest: Perform the exercise for 45 seconds, followed by a 15-second rest period.
Tip: Actively engage your core muscles throughout the exercise to prevent overextension of the lower back.
Alternating Lunges
The effectiveness of lunges stems from the requirement to work each leg independently, a factor that can definately help address muscular imbalances and together build strength in the quadriceps, gluteus muscles, and hamstrings. Research published by the National Centre for Biotechnology Information highlights the benefits of unilateral training for correcting imbalances. engage each leg individuallywhich can definitely help correct imbalances and build strength in the quads, glutes, and hamstrings.
“Lunges improve balance, coordination, and lower-body strength,” Sheehan explains. “Ensure your front knee remains positioned directly over your ankle and drive the movement through your heel.”
how to do it:
- Start in a standing position with your feet approximately hip-width apart.
- Step forward with your right leg,lowering your body until both knees are bent at roughly a 90-degree angle.
- Push off with your right heel to return to the initial standing position.
- Repeat the movement with your left leg.
Time & Rest: Complete the exercise for 45 seconds, followed by a 15-second rest period.
Tip: Maintain an upright torso and avoid leaning your upper body forward during the exercise.
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