Today I’m giving you a bridge sequence that you can do at home right now. The main focus of this bridge sequence is to strengthen the Gluteus Maximus muscle (although your hamstrings work too). Gluteus Maximus (glute max for short) is the muscle that shapes your rump, butt, okole, tukhus, booty, or whatever you like to call it.
After reading last week’s post with my story of glute weakness and plantar fasciitis, a client of mine asks: “I get that the glutes are important, but what do the glutes do?”
In anatomy nerd lingo, the glutes extend and externally rotate the femur at the hip.
But in real life function, the glutes are the main muscle that propels us up from sitting or squatting to standing. They also work when we lunge. They help us to propel forward while we’re walking, jogging, running, jumping and climbing stairs.
Grab a mat and try this sequence with me. Be aware, that I give you about 10 repetitions of 3 different bridge movements. If it is too much and you begin to lose your form, do fewer reps of each exercise and work your way up to 10. Starting with 4-6 repetitions of each one is a great place to begin.
I'd like to leave you with a gentle reminder that when we sit down, our hamstrings and glutes go to sleep.
Start to take notice of how you feel when you’re sitting in one place for a while.
I get kinda antsy when I’m sitting for too long, it’s just my body’s way of telling me to get up and get those glutes to do something before they completely drift off into dreamland. Do you get antsy too? If so, get up and walk around a bit and then come back to the couch.
As always, I want to hear from you. After consistently working your booty, do you feel any difference in how you feel? Walk? Even when you sit down, do you feel a difference in how your glutes themselves feel? Let me know in the comments below.
Here’s to your happy, healthy, and powerful booty!
P.S. If you missed last week’s exercise, click here for the one-minute bridge exercise. For bonus points, do the one minute bridge and then do this sequence. Bam! Booty power!