Bum Bum Bridge Series
BUTT HOME WORKOUT
Bodyweight trio exercises for strengthening the glutes and back of the legs.
45 Degree Glute Bridge
Form + Movement:
- Relax neck and shoulders on floor with arms out to side
- Bend the knees, pull the belly button in toward the spine to engage the abdominals
- Then extend one leg, with pointed toe and "glue" the knees together
- Slowly lift up in a bridge and lower
Modifications:
- Advanced - Try with heel lifted in relevé, and/or do not lower entirely to the floor
- Beginners - Master traditional bridge first (both feet on the floor)
Relevé Glute Kickbacks
Form + Movement:
- Relax neck and shoulders on floor with arms out to side
- Bend the knees, pull the belly button in toward the spine to engage the abdominals
- Then extend one leg, with pointed toe up to 90 degrees, the opposite leg should be in relevé ideally
- Keep hips high in bridge as you slowly lower extend leg down to 45 degrees and then raise it back up to 90
Modifications:
- Advanced - Bring extended leg down slightly lower than 45 degrees
- Beginners - Keep hips on the floor (not in bridge) and/or do without the relevé
Diamond Glute Bridge Adduction
Form + Movement:
- Relax neck and shoulders on floor with arms out to side
- Bend the knees, pull the belly button in toward the spine to engage the abdominals
- Place soles of the feet together for a diamond bridge, raise up the hips, connect the thighs and then lower
Modifications:
- Advanced - Stay in relevé
- Beginners - Try this one with just the second part - thighs together
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