Bum Bum Bridge Series

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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