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Heel Bridge

A heel bridge is much like a regular glute bridge that uses your body weight to build muscle.
But instead of pointing your arms toward your feet, you hold a barbell positioned across your hips while completing the exercise.
Beginners should start lifting with only small weight, then add more weight over time as their muscles strengthen.

How To

    • Lay flat on your back.
    • Roll a dumbbell over your legs and let it rest where your hips bend. Consider using a pad that wraps around the dumbbell to cushion the weight against your body.
    • Bend your knees 90 degrees, so they point up to the ceiling.
    • Keep your feet flat on the wedges.
    • Place your hands around the dumbbell.
    • Use your heels to push your hips upward while you hold the dumbbell. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. You may feel your abdominal muscles tightening while moving into this position.
    • Hold this upward position for a few seconds, then slowly release back to the floor.
    • Move your body slowly in and out of this position for up to 10 reps, depending on your strength, stamina, and the barbell weight.

Benefits

Targeting the gluts and back of your leg.