31 Days to a Better Butt – Day 2 – Hip Bridge

31 Days to a Better Butt - Hip Bridge

Butt Fact: The gluteus maximus is the largest muscle in the human body. A weak glute max can lead to poor posture and injuries.

Hip Bridge – Basic

This foundational exercise offers many advanced variations to challenge you as you get stronger. Start here with the basic version before you increase the difficulty.

  1. Lie on your back with your knees bent, and place your hands down by your sides.
  2. Dig your heels into the floor and lift your hips up keeping your body in a straight line.
  3. Don’t arch your back or let your hips sag. Keep your neck and shoulders relaxed.
  4. Hold and squeeze your butt muscles for a couple of seconds.
  5. Lower your pelvis and repeat for 15 to 20 reps.
31 Days to a Better Butt | Day 2

The basic hip bridge using both legs, and driving through the heels.

31 Days to a Better Butt | Day 2

Add a challenge to the hip bridge by using one leg at a time.

If you have trouble getting onto the floor to do hip bridges, you can do them on a bed, or a massage table if you’re lucky enough to have access to one.

31 Days to a Better Butt

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2 Responses to 31 Days to a Better Butt – Day 2 – Hip Bridge

  1. Teresa says:

    I’m thinking this may be a little harder than it looks, but I’m going to give it a whirl. I’ve done these before, but it’s been a while.

    • Marlton Trainer says:

      It’s a good basic exercise. You can ease into doing them by doing sets of 8 to 10 and not holding them very long. Only do what feels right for you. Good job for trying them! ?

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