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Exercise Benefits With Proper Form & Technique

Straight Arm Glute Bridge

through 9 votes
muscles:HamstringsMuscle, GlutesMuscle
synergists:TricepsMuscle, Lower BackMuscle, Rectus AbdominisMuscle, CalvesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat, Backpack
fitness level:Normal
exercise type:Strength
Variations available (14)
Starting PositionExecution
Starting Position (Alternative)Execution

General And Specifics

Starting Position

  • sit down on the ground or a fitness mat
  • position the hands next to your bottom (or a bit behind it), the arms are stretched out
  • fingers point to the feet
  • the legs are in a 45 degree angle, the legs hip width open, put the feet to the ground

Correct Execution

  • lift your hip and guide it forward until your body is in the horizontal
  • hold the position for a few seconds with stretched out arms and rectangular legs
  • afterwards, bring the hip back down without touching the ground
  • lift and lower the hip several times, hold the position a bit every time

tips for the workout

  1. if you lift the heels, you can also train the calves effectively
  2. if this is too easy for you, you can use a filled backpack and put it on your abs as an additional weight