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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:

  • Glutes
  • Hamstrings
  • Abdominals
  • Lats
  • Triceps
  • Delts

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How to do glute bridge pull-overs

  1. Lie down on your back and plant your feet on the floor, shoulder-width apart, around two feet away from your bum.
  2. 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.
  3. Squeeze your glutes and push through your feet to lift your bum in the air, so your body is in one parallel line.
  4. Extend your arms back behind your head until the weight is a couple of inches from the floor.
  5. Bring the weight back forward and repeat.
  6. 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.

For more moves of the week and fitness tips, sign up to the Strong Women Training Club.

Images: Stylist

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