Workout Wednesday: Strengthen Your Butt and Hamstrings with Glute Bridges February 18 2015
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.
When should I do it?
Image from top.me