Gluteal bridge or pelvic ascent - exercise for the buttocks

One of the most popular exercises for shaping beautiful and strong buttocks is lifting the pelvis lying down. This exercise, also known as the gluteal bridge, usually becomes part of complexes designed to work out the lower body.

Use of the gluteal bridge

The rise of the buttocks from a supine position is a variation of such a movement as a bridge. But, unlike a bridge, it does not load the spine.

Gluteal bridge or pelvic ascent - exercise for the buttocks
Working muscles.

Among its advantages, the following can be distinguished:

  1. Raising the pelvis perfectly loads the big gluteal muscles, additionally working out the biceps of the thighs (muscles of the back surface).
  2. No additional equipment is required to complete the exercise. You have enough gymnastic rug. You can do it at a convenient time at home.
  3. Raising the pelvis from a prone position is one of the safest exercises for working out the buttocks.

    It can be safely performed by people who do not have significant physical training, as well as adolescents, children and even pregnant women. In the latter case, the load intensity should be reduced by reducing the number of repetitions. It is also recommended that you carefully monitor your condition, and if the slightest discomfort occurs, immediately stop exercising.

  4. In addition, the bridge is a familiar and simple exercise that is known to everyone else from the school physical education course. Therefore, lifting the buttocks from a supine position can be considered ideal for beginners who are not too confident in their abilities, but want quick results.

You should pay attention to the fact that the gluteal bridge refers to insulating exercises. For this reason, it is advisable to perform it in a comprehensive training of the lower body or combine with aerobic exercise (if your goal is fat burning).

Like any other exercise, lifting the pelvis should be done only after preliminary heating of the muscles. If you are doing it separately, as a warm-up, add 4-5 minutes of running in place or any other movements of medium intensity. Although, as mentioned above, it is recommended to do it after basic exercises.


In order to perform the exercise lifting the pelvis lying, accept the following position:

  • lie on the floor, stretch your arms along the body and press them against the floor with your palms down;
  • bend your knees and pull as close to the buttocks as possible;
  • make sure that your fingers are pointing to the heels;
  • keep your feet and knees on hips;
  • firmly press the shoulders and body against the floor;
  • slightly raise the socks, placing emphasis on the heels.
Gluteal bridge or pelvic ascent - exercise for the buttocks
Starting position.

After this, start the exercise:

  1. Lift the pelvis up so that the body forms a straight line with the hips. Make sure that emphasis is placed on the heels.This is an important condition that guarantees the correctness of the lifting technique and gives the maximum load on the gluteal muscles.

    Tension in the back you should not feel.

  2. Having reached the top point of movement, maximize the muscles of the buttocks. Keep this position for 2-5 seconds.
  3. Make sure that during the entire exercise the load falls on the buttocks, and not on the quadriceps. In the latter case, you are clearly doing something wrong.

  4. Get down slowly for 1-2 breaths, avoid jerking and jerking. Try not to touch the floor with your buttocks. This will allow you to keep your muscles toned throughout the entire exercise. Ideally, at the bottom of the exercise, between your body and the floor should remain between 3-5 centimeters.
Gluteal bridge or pelvic ascent - exercise for the buttocks
The highest point of the exercise.

During the movement, you cannot turn your head from side to side. This can cause injuries to the cervical spine. And just a muscle pull will be unpleasant. The gaze should be directed strictly up.

Keeping the indicated amplitude, do 15-20 repetitions.

Take a break for 1 minute and repeat the entire exercise 1-2 more times.

Variations of exercise

If your level of physical fitness is high enough, you can complicate the exercise by increasing the number of repetitions or adding an additional approach. You can also try an advanced version of this movement, namely lifting the pelvis with a barbell. Additional weights will give the buttocks muscles an increased load.

If you are not used to working with the barbell or do the bridge at home, use an ordinary dumbbell, kettlebell or other weighting device.

Grasp the selected shell with your hands and place it on the lower abdomen. Perform the exercise as described above.

In order to ease the tension of the lower back and avoid injuries, the gluteal bridge with dumbbells, barbells or other weights is best done with the elbows resting on the bench.

Gluteal bridge or pelvic ascent - exercise for the buttocks
Run with a barbell.

There is also an option - put your feet on a small stand.

This will lower the pelvis below, and therefore increase the effectiveness of the exercise.

Gluteal bridge or pelvic ascent - exercise for the buttocks
Using the bench.

As you can see, lifting the pelvis is a simple but very effective exercise. The first results from its regular and correct implementation will become noticeable after 1.5-2 months.

The shape of the buttocks will improve significantly, the muscles will become strong and will not lose their elasticity. Combining this exercise with aerobics, you will also be glad to reduce the size of your problem area.

If your goal is to strengthen and develop the gluteal muscles, use additional weights - a barbell or a dumbbell.



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