Struggling with glute bridge? Here are some things your body is trying to tell you

Just like shaping your triceps and abs, it is also important to strengthen your glutes. It might come as a surprise to many, but glutes are the largest muscle group of the entire body and strengthening them can be beneficial in performing numerous daily activities with ease like sitting, standing, picking up heavy objects and climbing stairs. Having strong glutes also reduces the risk of injury and improves your athletic performance. But for this, you will have to activate them properly and there is nothing better than glutes bridges exercise for it.

Glutes bridge does not only work on your glutes but also targets your core muscles at the same time. Erector spinae, which runs from the length of back, neck to tailbone is the major targeting muscle. The move is even good for your hip abductors and hamstrings. Glutes bridges have also been proven beneficial for people suffering from any kind of back problems as it helps to correct the posture by strengthening their core muscles. There are different variations of this excellent non-equipment move which you can add in your workout routine to challenge your body. Glutes bridge is the basic bridge exercise and even though it might look simple it is important to focus on your form. If you are struggling with the exercise, here are some areas you need to work on.

Involving the right group of muscles is important to reap the benefits of any exercise. Gluteus maximus, hips, core, and hamstrings are the major groups of muscles targeted in this exercise. But sometimes while lifting the hips off the floor quickly, the entire weight shift to the quads and the heels come off the floor slightly. Try to not focus on your speed. Keep your feet firm on the ground and go slow.

By raising your hips too high, you are also extending your lower back, which is not required while performing this exercise. Extending your back can lead to back strain. You only have to raise your hips in this exercise. Involve your abdomin while going up. This will help you ensure that you don't arch your back and strain it.

Sagging hips is another indication that you are using your quads to performing this exercise instead of your hamstring and glutes. When you lift the hips off the floor, you have to squeeze your glutes to stay in that position. Also, in the beginning, do not hold this position for too long. Once your body is strong enough to do it, increase your timing slowly.

The right way to do glutes bridges is to keep your toes turned out slightly. Keeping your toes forward, changes the alignment of the exercise and puts pressure on the hamstring. You must also keep your feet hip-width apart. Setting your feet too far apart will activate the wrong muscles.

Glutes bridge is a beginner level exercise but in certain cases, people must avoid performing this exercise. If you are in the final stages of pregnancy or are healing from any surgery, then avoid it.