Weighted Glute Bridge: Benefit and how to do

When it comes to butt practice, you can think about the glut bridge. This is a simple practice that involves lying on your back, squeezing your glutes and landing your hips from the ground. After stopping for a few seconds, you just have to back down your hips. To make power training exercise more challenging, you can take help of gym equipment. Reach for barbells or dumbbells to exercise. A weighted glute bridge is what you need to tone your butt and reduce the risk of lower back pain. Don’t know how to do it? We tell you how it is done.

What is a weighted glute bridge?

This is one strength training Exercise that targets glutes, hamstrings and core. “This is a variation of standard glut bridges, but incorporates external weight like a barbell or dumbbell,” Shares Fitness Specialist Yash Aggarwal,

They are placed on hips for increased resistance. This version of Glut Bridge targets glutal muscles – glutus maximus, glutus minimus and glutus medius. These muscles are located in your butt. “This version should be done only after mastery in the bodyweight variation of this practice,” the expert says.

What are the benefits of weighing glutt bridges?

Here are some reasons why you should be weighted Gum bridge,

1. Strong and ton butt

You should demonstrate a weighty version of the Glut Bridge for a strong butt. According to a 2024 study, published Sports biomechanicsBarbel Glute Bridge targets mostly glutus maximus. “So, it can help increase muscle shape, strength, and definition while toning the butt. Progressive overload, which means weight gain over time, can contribute to toning butt.

2. Hip improves mobility and stability

One reason is that people insist on becoming physically active. According to research published for prolonged sitting or published in physical inactivity, there may be hardness of the hip Musculoskeletal science and practice In 2021. “The movement involved in the weighted gluta bridge can strengthen the hip muscles, and promote better flexibility and stability. This can help reduce hip hardness,” experts say.

3. Helps prevent injuries

Glute Exercise There are not only butt tone. Weak glutes can cause knee pain, bad posture and hamstrings strains. Says Aggarwal, “So, strengthening glutes with the help of a walled glute bridge can ensure proper movement mechanics, which can reduce the chances of injuries.”

4. Athletic enhances performance

Strong glutes also improve the performance in the game as well as the practice, which requires running, jumping and lifting. “It makes the weed glut bridge a great additional for an athlete or fitness enthusiast training program,” says expert.

5. Increases the lower back and reduces pain

By strengthening glutes and core, the weighted glut bridge exercise supports the lower back. “It reduces the risk of low back pain, such as glutes, hamstrings, lower back and calves,” says experts, “says experts,” says the expert. Published in a 2017 study, International Journal of Sports Physical TherapyIt has been shown that strengthening glutus maximus has led to a decrease in lower back pain in participants.

You may also like

How to do weighted glute bridges?

Follow these steps to bridges weighted glute:

• Lie flat on your back on a mat, bend your knees and keep your feet flat on the floor.
• Place a barbell or dumbbell across your hips.
• To prevent it from rolling, grab the outer weight safely with your hands.
• Take a deep breath, attach your core, and tuck your pelvis slightly to prevent excessive back arches.
• Push through your heel to bridges weighted glute and lift your hips up.
• Squeeze your glutes on top and grab this posture for 1 to 2 seconds.
• Reduce your hips in a slow, controlled manner, and stop before touching the ground to maintain muscle stress.

“When it comes to the weighty version of the gluta bridge, you can go for 3 to 4 sets of 10 to 15 representatives,” experts say.

Who should not do a weaved glute bridge?

Weighted glute bridge provides benefits, but it may not be good for everyone.

• People with severe back injuries should avoid this, as it can worsen pain due to pressure In the lower back,
• Limited hip dynamics can cause stress or discomfort, so people with hip injuries or mobility issues will have to leave the weighted glute bridge.
• Weighted glut bridges are not a large for people recovering from abdominal surgery, as this exercise can affect the recovery after high core engagement surgery.
• Pregnant women, especially in the third quarter, should not do this practice. “Lying on the back and keeping weight for a long time can reduce blood flow to the body.”

Weighted glute bridges can be an effective exercise to strengthen and tone. Be sure to follow the correct technique and increase weight progressively when doing this version of the Glut Bridge. In this way you will not worry about getting injured while exercising this glut-stringing.