Bottle Weighted Glute Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Weighted Glute Bridge
How to: Bottle Weighted Glute Bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Hold a weight over your hips.
- Push through your heels to lift your hips towards the ceiling.
- Hold the top position for a moment while squeezing your glutes.
- Lower your hips back to the ground slowly.
Common Mistakes
- Arching the back excessively.
- Not fully extending the hips at the top.
- Using momentum to lift rather than muscle engagement.
Modifications
- Perform with one leg raised for more challenge.
- Use a smaller weight or no weight for beginners.
Tips
- Keep your feet flat on the ground.
- Engage your core throughout the movement.
- Squeeze your glutes at the top of the movement.
Bottle Weighted Glute Bridge Alternatives
Tags
glute
strength
hips
beginner
bodyweight
weightlifting