Bottle-Weight Glute Bridge
Elevate your glute bridges! This variation adds resistance with a bottle, boosting your lower body strength at home.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie on your back on a flat surface with your knees bent and feet flat on the ground. The bottle should be close by.
2. Place the bottle across your hips. Hold it with both hands to keep it in place.
3. Pressing your heels into the floor, lift your hips off the ground by squeezing your glutes and driving through your heels. Your body should form a straight line from your shoulders to your knees at the top of the movement.
4. Hold the top position for a moment, ensuring your glutes are tightly squeezed.
5. Lower your hips back to the starting position in a controlled manner, without letting the bottle slip off.
6. Repeat the movement for the desired number of repetitions and sets.
Make sure to keep the movement controlled and focus on using your glutes and hamstrings to perform the lift. Adjust the weight of the bottle as necessary to be challenging but still allow you to perform the exercise with good form.
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