What muscles does the gluteal bridge mainly exercise? I believe everyone knows the gluteal bridge very well. Hip bridge is one of the simple exercises. Although the gluteal bridge is very simple, I believe many people are not very clear about where the gluteal bridge should be exercised. Now let's look at which part of the gluteal bridge is mainly exercised.

Which part of the gluteal bridge mainly exercises muscles 1 1, and exercises gluteus maximus.

Gluteal muscles include gluteus maximus, gluteus medius and gluteus minimus, among which gluteus minimus is the deep muscle. The gluteus maximus mainly stretches backward and rotates the thigh outward, the gluteus medius helps stabilize the pelvis, and gluteus minimus keeps his trunk upright when walking.

However, gluteal bridge exercises need to rely on the strength of the buttocks to tighten the buttocks and lift the lower waist, which has a good exercise effect on gluteal muscles, especially gluteus maximus.

2. Exercise leg muscles

When making a hip bridge, you need to separate your legs slightly wider than your shoulders and bend them at a 60-degree angle, so that you can stimulate the hamstring muscles at the back of your thighs during exercise and play an exercise role.

Step 3 exercise the lower back muscles

When practicing one-legged gluteal bridge, supine gluteal bridge and barbell gluteal bridge, you can stimulate the muscles of the lower back and activate the deep muscles of the back. Among them, erector spinae has the best exercise effect, which can prevent low back pain.

Step 4 exercise core muscles

In the process of gluteal bridge training, one-legged gluteal bridge is carried out with one foot off the ground, and the foot touching the ground will receive twice the force to maintain the balance and stability of the body. This action can not only exercise your hips and erector spinae, but also improve the stability of your trunk muscles and exercise your core muscles.

Correct practice of gluteal bridge

1. Starting posture: the body is lying flat on the mat, the palms of both hands are flat down on the sides of the body, the legs are slightly separated to be slightly wider than the shoulders and bent at a 60-degree angle, and the soles of the feet are flat on the surface of the mat.

2, the action process: inhale! At the same time, tighten your hips and lift your lower back by the strength of your hips (tighten your hips and straighten your waist) to make your body in a straight line.

After reaching the highest point, stop for 5 seconds, then contract the hip muscles (clamps) at the highest point, and then slowly lower the hip to recover it to avoid touching the ground again, but stop at the bottom until the legs are almost close to the ground.

Which part of the gluteal bridge mainly exercises muscles? 2 1, hip.

Hip bridge action has excellent sports effect on hips. It relies on the strength of the buttocks to support the body into a bridge shape, which can directly stimulate the gluteus maximus, improve the lines of the buttocks, make the buttocks more beautiful and firm. Regular practice has a good hip lift effect.

Step 2 exercise your muscles

Although gluteal bridge exercise mainly exercises gluteus maximus, it also has great exercise effect on hamstring muscle, hip muscle and abdominal muscle at the back of thigh, and can also exercise lower back muscles to a certain extent.

Step 3 help stovepipe

Women are often troubled by thick legs and buttocks. Hip bridge exercise can not only reduce hip fat, but also make legs more fit, compact and symmetrical, thus achieving the effect of stovepipe.

4. Relieve low back pain

Weak hips or lack of exercise can easily lead to low back pain. Sedentary lifestyle reduces gluteal muscle movement, and gluteal muscle weakness (also known as "gluteal muscle amnesia") means that the load of spinal muscles and hamstring muscles increases, which in turn leads to backache.

Sedentary people insist on gluteal bridge exercise every day, which helps to "wake up" gluteal muscles, strengthen pelvis, help the body remember to use gluteal muscles instead of fragile lumbar vertebrae to exercise the body, and then relieve low back pain.

Hip bridge is called a classic movement in hip exercise, and it can also be said to be a common fitness movement. What's the function of practicing hip bridge? What are the benefits of gluteal bridge training?

5. Improve long-distance running performance

One of the main functions of gluteal muscles is to stretch the hip. Many long-distance runners get a lot of exercise in quadriceps femoris and hamstring muscles, but not enough in gluteus muscles, which will inevitably lead to limited stride, increased foot landing force and decreased pelvic stability.

Through gluteal bridge exercises, the function of gluteal muscles can be improved, which is conducive to strengthening and improving the strength and effectiveness of muscle groups related to long-distance running, thus improving long-distance running performance.

6. Improve the quality of sexual life

The function of gluteal bridge is beneficial to both men and women. In addition to exercising the buttocks that both men and women want, the most helpful thing for men is to activate the gluteus maximus, improve sexual ability and improve the quality of sexual life.

7, enhance physical fitness

Hip bridge is also a kind of fitness exercise. Regular exercise can speed up the body's blood circulation to a certain extent, improve the metabolic ability, enhance the resistance to diseases, and help to enhance physical fitness.

8. Keep a good posture

Gluteal muscles can be called the "mainstay" of exercise. Without an active and powerful hip, the pelvis and intestine will not be stable, which means that the upper and lower muscles of the pelvis (including the core muscles) cannot play their ideal role, forcing the body to make the necessary compensation-hunchback.

Carrying out gluteal bridge exercise helps to strengthen gluteal muscles, maintain the correct position of pelvis and spine, and help to maintain a good posture to some extent.

Hip bridge is called a classic movement in hip exercise, and it can also be said to be a common fitness movement. What's the function of practicing hip bridge? What are the benefits of gluteal bridge training?

9. What should I pay attention to in gluteal bridge exercise?

1, don't push down the hips, arms and upper back to borrow.

2. When the trunk is lifted, focus on the hips and move up to the center, not the middle back and lower back.

3, to tighten the gluteus muscles, push the hip joint off the ground, and don't raise the back too much.

4. When making the hip bridge, the calf should not be perpendicular to the ground, but should be placed at a slightly farther distance, and the knee joint should be kept at about 90.

5. The core area should be tightened. Let all the links of the whole body be integrated and arrange reasonably to support our weight. If the core is not tightened, the spine arrangement will be loose, the pelvis will be unstable, and the hip joint will rely on the pelvis to move, so the strength of the hip joint will be extremely insufficient.

6. If you want to exercise more muscles than the basic gluteal bridge, put a cushion between your knees to tighten the muscles in the core, pelvis and inner thighs.

Where does the gluteal bridge mainly exercise? 3 1. How many hip bridges do you make every day?

Do at least 60 hip bridges every day.

If you want to use the gluteal bridge to have a good exercise effect, you need to do it at least 60 times a day, and you can do it in groups. Do 5 groups every day, each group 12- 15 exercises, and rest for 30 seconds between groups.

2. How long will it take for the gluteal bridge to work?

1-3 months or so.

If you want to practice hip collision through hip bridge, you need to keep exercising to be effective. It is impossible to expect results after one or two exercises. In addition, according to everyone's physique and actual situation, the effective time will be different. Generally speaking, you can see the effect by practicing gluteal bridge 1-3 months.

3. The benefits of practicing gluteal bridge

When it comes to the training action of gluteal bridge, many male bodybuilders are dismissive, as if this is the exclusive action of female bodybuilders.

In fact, the gluteal bridge is not only an effective training to reduce fat and shape buttocks, but also a training action to improve core strength. Therefore, it is very important for both men and women to practice the gluteal bridge at ordinary times to strengthen the core of the body.

(1) The gluteal bridge is a direct stimulation to the gluteus maximus, and it is one of the excellent hip training movements. (Hip-hop training course to make your hips sexier)

(2) Direct training of hip extension.

(3) The training of the stable core and the whole stimulation of the posterior chain can activate the deep stable muscles of the back and prevent low back pain.

4, the correct way of gluteal bridge

Hip bridge is called a classic movement in hip movement.

Hip bridge action has excellent sports effect on hips. At the same time, it also has great training effect on the back of thigh.

Starting posture: the body is lying flat on the mat, the palms of both hands are flat on the sides of the body, the legs are slightly separated to be slightly wider than the shoulders and bent at a 60-degree angle, and the soles of the feet are flat on the surface of the mat.

Action process:

Inhale! At the same time, tighten the buttocks, lift the lower waist by the strength of the buttocks (tighten the buttocks and straighten the waist) to make the body in a straight line, stop for 5 seconds after reaching the highest point, and the muscles of the buttocks contract (clamp) at the highest point.

Then slowly lower your hips, stop touching the ground after reset, and stop until your legs are almost close to the ground.

Tip: Hip bridge is one of the best exercises for training hips. Of course, if a person wants to train his hips better, he needs to do other training besides the gluteal bridge. Hip training gadgets to build your peach hips. "