Pallof Press: 5 Ways to Do One of the Best Core Exercises
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What exercise comes to mind when you think about building a better backside?
If you thought squats, you’re not alone. And while the squat offers lots of benefits – including tightening up those glutes – there’s another exercise that belongs in any glute-sculpting repertoire.
It’s the glute bridge.
The bridge is a winner when it comes to targeting our entire backside and core. In fact, it’s one of the best exercises to strengthen the gluteus medius muscles – one of the three glute muscles responsible for giving us that ever-coveted lift (1).
It also does a lot more than just tighten your glutes. It strengthens your core, helps build power, and can make you stronger in other exercises, too. I’m guessing it’ll become a go-to on your list of regular exercises.
When you spend a lot of your day sitting, your glute muscles can loosen – or get weaker – while the hip flexors in the front of your thighs can shorten, making them tight.
Over time, this can cause you to slouch, as your tight hip flexors pull you forward and your weak glutes aren’t strong enough to pull you back upright.
But when you target the glutes and the lower back muscles during the glute bridge, the muscles that are responsible for holding your body upright get stronger.
Sitting so much at work has made low back pain a common problem.
As I mentioned earlier, poor posture leads weak glute and core muscles. When this happens, our body compensates by using the low back and quadriceps for most of our daily activities, which can lead to strain on the lower back – and even more muscle imbalances.
Again, the glute bridge comes to the rescue.
By activating our entire posterior chain (the back of our body), the glute bridge exercise helps build a strong muscular support system for our spine and lower back, protecting it against strain, pain, and injuries (2).
Strong glutes and a tight core keep our spine in alignment, add power to our movements, and propel us forward – all important factors when it comes to athletic performance.
Not only that, but studies have shown that correcting muscle deficiencies in the hips and glute area can help lessen leg and knee pain in runners.
Even though the exercise targets the butt, the glute bridge activates your core stabilizer muscles.
These muscles – the transversus abdominis and multifidus – wrap around your entire midsection. Their function is to support the spine and, when strengthened, pull in the stomach like a corset.
Another great thing about the glute bridge is that we’re not limited to just the standard version. There are several ways to do it, and tools like bands, weights, and benches can help you get even more out of your bridge.
But first, before we get too fancy, let’s start with the conventional glute bridge.
Check out the seven variations below that will take your glute bridge to the next level.
The single-leg bridge is a step up from the traditional bridge.
It can be pretty difficult if you haven’t developed the glute strength required to hold most of your weight on one leg, so if you feel it’s too challenging, try working on your regular bridges before attempting the single-leg version.
This version will not only challenge the glutes, but also the stabilizer muscles in the hips and core, which work to support nearly every movement we perform.
Performing the Single-Leg Bridge
The banded glute bridge adds extra resistance by using a yoga band around your hips for a heightened glute burn.
Performing the Banded Glute Bridge
The weighted bridge is amazing for targeting the glutes and building strength, which will take all of your bridge variations to the next level.
For this variation you will need a barbell to place across your hips.
Performing the Weighted Bridge
This bridge variation is excellent for upping the intensity of the regular bridge by adding some elevation. For this one, you’ll need a bench, a stability ball, or a box to prop your heels on.
Performing the Elevated Bridge
The single-leg elevated bridge isolates each glute, while also challenging your balance.
Performing the Single-Leg Elevated Bridge
Barbell hip thrusters typically involve more weight than most of these bridge variations, so you should make sure you can get through the weighted bridge before moving onto hip thrusters.
For this exercise, make sure you use a bench or box that won’t move as you brace against it. Also, use a weight that’s challenging for you, yet doesn’t compromise your form to the point where you’re using your lower back to compete the thrust.
Another point to keep in mind: avoid hyperextending the low back during this exercise.
Performing Barbell Hip Thrusters
The straight-leg bridge brings the hamstrings into play, engaging your entire backside.
Many use a suspension trainer to do this exercise, but you can get a similar effect using a low bench or even a stability ball.
Performing the Straight-Leg Bridge
The glute bridge has so many variations you’re almost guaranteed to never get bored or plateau in your glute training. Plus, trying new exercises can add a fun new element to your workouts.
Getting creative with your bands and weights adds a whole new dimension to glute isolation and core strengthening – a win-win when it comes to aesthetics and performance.
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Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.