Glute Bridge
A foundational hip extension exercise that strengthens your glutes and hamstrings while improving hip mobility and reducing lower back pain.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Glutes, Hamstrings, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Lie on your back with knees bent, feet flat on the floor
- 2Place feet hip-width apart, about 12 inches from your glutes
- 3Keep arms at your sides, palms down
- 4Engage your core and squeeze your glutes
- 5Drive through your heels to lift hips toward ceiling
- 6Lift until your body forms a straight line from shoulders to knees
- 7Hold at the top for 1-2 seconds, squeezing glutes hard
- 8Lower back down with control
Common Mistakes to Avoid
Make It Easier
- Hold at top for shorter time
- Reduced range of motion
- Feet on elevated surface
Make It Harder
- Single-leg glute bridge
- Pause at top (3-5 seconds)
- Banded glute bridge
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The glute bridge is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets glutes, hamstrings for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Kid-friendly - can be done while children play nearby
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.