The 9 Best Back Exercises You Can Do at Home

4 weeks ago 7

Hip bridges, or glute bridges, are simple movements that can be performed at home, with no fussy equipment necessary. The hip bridge exercise helps to target the muscles in the lower back, along with the muscles surrounding the hips, glutes and hamstrings. Here's a quick explainer on how to do a hip bridge:

Start by lying in a supine position, with your back on the floor and both knees bent.

Press away from the floor and push the hips up towards the ceiling. You can also leave both hands down by your side. For additional support, press the palms into the floor.

For an added challenge, adding a resistance band behind both knees. As you bridge the hips up towards the sky, maintain tension with the band, resisting the urge to let the knees cave in towards the midline.

If you feel comfortable with the technique, you can also try performing a glute bridge variation, such as single leg hip bridges. For this exercise, you'll perform the hip bridge exercise, emphasizing the extension of the hips, but isolating a single leg at a time.

Perform 2 to 3 sets of 6 to 12 repetitions.

Jade Esmeralda (she/her), MS, CSCS, is a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.

Read Entire Article