07/22/2025
🔥 The Glute Bridge 🔥
Don’t underestimate this simple move—glute bridges are a powerhouse for building a strong backside, stabilizing your core, and improving posture and hip mobility. Whether you’re an athlete or just getting started, this move belongs in your routine!
💪 Top Benefits:
✅ Activates glutes & hamstrings
✅ Reduces lower back pain
✅ Improves hip flexibility
✅ Strengthens core & pelvic stability
✅ Great for injury prevention & fall reduction
🔰 Beginners / Rehab / Activation
• 3 sets of 10–15 reps
• Hold each rep for 2–3 seconds at the top
• Focus on slow, controlled movement and glute squeeze
• Rest 30–60 sec between sets
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🔥 Strength & Muscle Building
• 3–4 sets of 12–20 reps (or 8–12 with resistance like a barbell or band)
• Hold 2–5 seconds at the top for maximum contraction
• Rest 60–90 sec between sets
• Add weight (barbell, dumbbell, sandbag) or try single-leg versions for more challenge
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⚡ Endurance / Burnout Finisher
• 1–2 sets of 25–50 reps or
• 1-minute timed bridges
• Great at the end of leg day or as a circuit station
👟 Add to your warm-up, glute day, or use as rehab—it’s a versatile must-do move!
Tag someone who skips glute bridges 👀 🍑
