Welcome to our weekly Move Of The Week series. Every Monday, we’ll be sharing with you one of our favourite exercises – how to do them, what muscles they work and why they should be a regular part of your workout regime. This week: glute bridge pull-overs.
Glute bridges are a great exercise to target and isolate the lower body. But there’s an easy way to turn this exercise into a full-body workout, targeting the back, arms and abs too. It involves adding a small weight, like a kettlebell or a dumbbell, to engage the upper body. The best part? You can do it all lying down. Add them into a full-body workout for maximum gains.
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What are glute bridge pull-overs?
Glute bridge pull-overs are done lying on your back and involve lifting your bum towards the ceiling while moving your arms up and backwards.
This exercise is great because:
It improves stability: keeping the pelvis and ribs still while moving your arms will build core stability.
It targets the core: the glute bridge pull-over engages all of your core muscles, including your abs and glutes to help build a stronger midsection.
It’s easily adapted to your fitness level: choose the right weight for you and increase the load as needed.
What muscles are worked in glute bridge pull overs?
Glute bridge pull-overs are a full body exercise, working muscles including:
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How to do glute bridge pull-overs
- Lie down on your back and plant your feet on the floor, shoulder-width apart, around two feet away from your bum.
- Holding a dumbbell or kettlebell, extend your arms straight above you so your elbows are facing in and the weight is parallel with your chest.
- Squeeze your glutes and push through your feet to lift your bum in the air, so your body is in one parallel line.
- Extend your arms back behind your head until the weight is a couple of inches from the floor.
- Bring the weight back forward and repeat.
- To come out of the movement, sit your bum back on the floor and bring the weight down to your chest and place it to one side.
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