Glute Bridge Variations to Tone Your Lower Body

GLUTE BRIDGE ON THE BENCH

When performing an exercise on a bench, the principle is the same as on a fitball. Due to the elevation, the amplitude of movement and load increase. Strengthening is possible due to two options:

• The shoulder of the body is located on the bench. Bend your legs and fix them firmly on the floor. The back should be straight without arching. As you exhale, push your buttocks up, while inhaling, return to the starting position. 
• The buttocks should be tense at all times.
• On the bench there are legs bent at the knees, the body is pressed to the body. As you inhale, raise your pelvis as high as possible and linger at the top point, as you exhale, return to the starting position.

With an emphasis on a bench, you can also do an exercise with an emphasis on only one leg or with a reduction of the knees.