Home Gym ExercisesGlute Bridge With Thigh Squeeze
(4.38)
through 8 votes
through 8 votes
| muscles: | Adductors , Glutes |
|---|---|
| auxiliary muscles: | Lower Back , Hamstrings |
| required: | Doable Without Equipment And Weights |
| optional: | Fitness Mat |
| fitness level: | Easy |
| exercise type: | Strength |
| Variations available (15) |
Starting Position
- lay your back and head on a fitness mat or the ground
- bend the knees so that you can put the feet hip width apart on the ground
- put the hands to the neck or next to your body
- get the thighs together
Correct Execution
- now lift the pelvis slowly
- squeeze the thighs together tightly
- your hands do not move
- head, shoulders and feet stick to the ground
- upper body and thighs build a line
- hold this static position for a few seconds
- go back to the starting position slowly
- repeat the exercise several times or hold the position longer