WHETHER YOUR DAILY life includes pulling heavy weights off the floor or pulling 10-hour workdays in front of the computer, you're going to rely on a strong set of glutes.
You can never overemphasize your glutes, according to Men's Health fitness director Ebenezer Samuel C.S.C.S.. The muscles help protect your spine—and another key function of your gluteus maximus, hip extension, helps to propel you forward when you walk, run, or jump.
When you think about training the glutes, heavyweight exercises like deadlifts and kettlebell swings might be the first thing that comes to mind. But working with a full gym's worth of equipment isn't always an option.
One simple alternative is always available, and it's a viable move for just about everyone: the glute bridge. It's a bodyweight exercise that can help you fire the big posterior muscles without the need for barbells.
Setting up for a glute bridge is simple—so much so that you can do it quickly next to your desk at the office.
The hip height for your glute bridge should depend on a few factors. Because each person has different strengths and limitations, there really is no set height for your glute bridge to reach. Beginners (and even those suffering from hip flexor tightness) may not reach as high. An optimal goal for anyone should be to aim for a straight shot from your knees to shoulders (without ever arching your back). There’s plenty of time to work on that mobility to create that perfect line.
This simple move can be done by just about anyone, of any skill level, virtually anywhere— from a mat on your gym to the spot on the floor next to your office desk, says Samuel.
Experienced lifters can use it as a warm up before those heavy pull exercises mentioned above, while beginners and even office workers can do the bridge to get their glutes firing.
The glute bridge provides plenty of big time benefits to much more than just your glutes, according to Samuel.
“The glute bridge is really going to isolate your glutes, and it's going to hit your hamstrings a little bit, too,” Samuel says. “And what I really like about the glute bridge for the general population is it's going to teach us what our core is supposed to do in order for us to focus on and this is an exercise that we can take anywhere.”
The glute bridge can be included in workout routines in a few different ways. For beginners, start with three to four sets of 10 to 12 reps. This range will help to get a good feeling for the movement—which can ultimately transfer to other exercises like deadlifts and kettlebell swings.
For more advanced trainees, the glute bridge will be a valuable warmup for those heavy training days. Try repping through 30 seconds on, 30 seconds off for about three rounds to get your glutes firing.
If you’re stuck at the office, don’t be afraid to get down to activate your lower body muscles during a long day of sitting. You can drop to the floor next to your chair a few times throughout the day and knock out a few reps throughout the workday. Maybe your co-workers will join you on the ground as well... eventually.
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