Try weighted glute bridge—an effective exercise that will tone your butt

When it comes to butt exercises, you can think of the glute bridge. It’s a simple exercise that involves lying on your back, squeezing your glut area and lifting your hips off the ground. After pausing for a few seconds, you have to lower your hips and lower them. You can use the help of gym equipment to make strength training exercises more challenging. Reach out to barbells or dumbbells for exercise. A weighted glute bridge is what you need to adjust your buttocks and reduce the risk of lower back pain. Don’t know how to do that? It tells you how it is done.

What is a weighted Groot Bridge?

This is a strength training exercise targeting glut, hamstrings and cores. “This is a standard Groot Bridge variation, but it incorporates external quantities like barbells and dumbbells,” says fitness expert Yash Agarwal.

They are placed on the waist to increase resistance. This version of the GL bridge targets the gluteus bone muscles, namely the large gluteus, gluteus minimas, and gluteus medius. All of these muscles are in your butt. “This version should only be done after you have mastered a weight variation in this exercise,” says the expert.

What are the advantages of doing weighted groot bridges?

This has several reasons why weighted Groot Bridges should be done.

1. Strengthen the bat and tone

For strong ass, you need to run a weighted version of Glute Bridge. According to a 2024 survey published in Sports Biomechanics, the Barbell Glute Bridge is primarily targeting Gluteus Maximus. “So it helps to strengthen muscle size, strength and definition while adjusting the buttocks. Progressive overload means that gaining weight over time contributes to the tone of the buttocks.

2. Improves hip mobility and stability

There is a reason to emphasize that people are physically active. A study published in Musculoskeletal Science and Practice in 2021 shows that prolonged sitting or physical inactivity can lead to hip stiffness.

3. Helps prevent injuries

Groot exercises don’t just adjust your buttocks. A weak glut can lead to knee pain, poor posture, and hamstring strains. “So, by strengthening the glut section with the help of a weighted gl bridge, we can ensure proper movement mechanisms and reduce the chances of injury,” Agarwal says.

4. Improve athletic performance

A stronger glut section improves sports performance and improves exercises that require running, jumping and lifting. “This makes a weighted Grootbridge a great addition to your athlete or fitness enthusiast’s training program,” the expert says.

5. Strengthen lower back support and reduce pain

By strengthening the glute and nucleus, weighted glute bridge exercises support the lower back. “This reduces the risk of lower back pain caused by weak posterior chain muscles such as glut bones, hamstrings, lower back and calves,” experts say. A 2017 study published in the International Journal of Sports Physical Therapy showed that strengthening maximum intensity reduced lower back pain in participants.

How to perform a weighted groot bridge?

Follow these steps to perform a weighted Groot Bridge.

• Lie flat on your back on the mat, bend your knees and place your feet flat on the floor.
• Place a barbell or dumbbell on your waist.
• Hold the external weight firmly with your hands and stop rolling.
• Take a deep breath, engulf the core and push the pelvis slightly to prevent excessive arching in your lower back.
• Push your heels to make a weighted Groot bridge and lift your hips.
• Squeeze the glut to the top and hold this pose for 1-2 seconds.
• Lower your lower back in a slow, controlled way and stop just before touching the ground to maintain muscle tension.

“When it comes to weighted versions of Glute Bridge, you can use 3-4 sets of 10-15 reps,” the expert says.

Who shouldn’t have weighted Groot bridges?

A weighted Groot Bridge brings benefits, but that may not be good for everyone.

• People with severe lower back injuries should be avoided as pressure can put on their lower back and make the pain worse.
• Those with hip injury or mobility issues should skip weighted lute bridges as hip mobility may be limited and can cause tension and discomfort.
• Weighted GL bridges are a big no for those recovering from abdominal surgery. This is because high core involvement of this exercise can affect recovery after surgery.
• Pregnant women, especially those pregnant in the third stage, should not do this exercise. “Lying on your back and holding your weight for a long period of time can reduce blood flow within your body,” experts say.

A weighted groot bridge makes for an effective exercise to strengthen and tone your buttocks. While running this version of Glute Bridge, follow the correct techniques and gradually gain weight. In this way, you don’t have to worry about getting injured while doing this lute length exercise.