bridge 2 water bottle over and under pess
Strengthens glutes
Glutes & HipsBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for bridge 2 water bottle over and under pess.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Water bottle
Coaching tips
Benefits
Strengthens glutes
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Standing Hip Thruster with Pulley Belt
Intermediate · 3 sets × 10-15 repsglute pull through with D handle pulley
Beginner · 3 sets × 10-12 repsHotel Room Luggage Hip Thruster
Beginner · 6 sets × 15-20 repsSide Lying Hip Abduction
Beginner · 3 sets × 12-15 each sideLying Hip Opener Stretch P3
Beginner · 3 sets × 10 secondsStanding Dynamic Glute and Outer Thigh Stretch
Beginner · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.