Workout Wednesday: Strengthen Your Butt and Hamstrings with Glute Bridges February 18 2015
Why bother?
Because a strong, round butt is the equivalent of high cheekbones for your lower body. Unlike your face cheeks, though, your south-of-the equator cheeks can be sculpted with exercise.
Without a doubt, one of the best exercises for strengthening and toning your glutes is the glute bridge. This exercise also has a range of great benefits for riders:
- Firstly, a having a strong butt will help you roll in your knees and thighs as you ride, which helps maintain the desired saddle seat leg shape throughout a ride.
- Secondly, glute bridges are great for strengthening your hamstrings, which for many of us, are weaker than our quads and the other muscles in our ‘anterior (front) chain’.
- Finally, glute bridges help improve core stability, and particularly your lower abs, which will help improve your upper-body riding posture.
How do I do it?
- Lie down on your back with your knees bent at 90 degrees.
- Push down from your heels to lift your butt off the floor, until your back is aligned with your upper legs.
- Repeat for four sets of 18-25 reps.
To do this exercise safely, keep your butt and core tight as you push up, and keep your movements slow.
If these glute bridges are too easy, progress to single leg glute bridges and weighted hip thrusts.
When should I do it?
Do it on leg day, after you’ve done any weighted exercises, and before any plyometrics or core exercises.
Image from top.me
