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    (Best Gluts) Bridge: Upper Back on Physioball, Dumbbell on Hips #13835

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: (Best Gluts) Bridge: Upper Back on Physioball, Dumbbell on Hips #13835











    Primary Muscles:
    05/09 NEW EXERCISE
    GLUTEALS

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    DUMBBELLS
    PHYSIOBALL

    Training Benefit:
    STRENGTH


    Starting Position:
    Place your upper back on top of the physioball with your head supported. Hold a heavy dumbbell on top of your hips. Raise your hips until your body is parallel to the ground. Brace your abs and gluts.

    Progress
    : Lower your hips to the ground. Do not roll forward on the ball. Push through your heels to return to the starting position. Squeeze your gluteals at the end range. You may feel a stretch of your hip flexors at the top of the range.

    Tips
    : Use a weight/plate, barbell, bar of the smith rack or resistance band as other forms of resistance for this gluteal bridge exercise.

    Check out the rest of our best butt/glut exercise playlist.

    (Best Gluts) Squat: Barbell on Upper Back #13735

    (Best Gluts) Lunges: Walking, Dumbbells #13737

    (Best Gluts) Deadlift: Stiff Legged, Dumbbell #13738

    (Best Gluts) Lunges: Backward off of Step, Below Neutral, Dumbbells #13600

    (Best Gluts) Step Up: High, Dumbbell #13740

    (Best Gluts) Deadlift: Dumbbell #13741

    (Best Gluts) Leg Press: Shoulder Width, Reclined #12170

    (Best Gluts) Split Squat Jumps: Speed/Power Rep #13733

    (Best Gluts) Squats: Bulgarian, Back Foot on a Step #13727

    (Best Gluts) Butt Blaster Machine #13728

    (Best Gluts) Bridge: Upper Back on PHysioball, Dumbbell on Hips #13835

    (Best Gluts) Squat: Pistol, Bench #13739

    (Best Gluts) Hip Abduction: Seated, Cybex #2841

    (Best Gluts) Clams/Hip External Rotation: Ankle Weight, Quadruped Position #13731

    (Best Gluts) Lunge: Curtsy, Reverse #13743

    (Best Gluts) Hip Extension: Prone on Inclined Bench #13742

    (Best Gluts) Lateral Squat Walks: Superband #13732

    (Best Gluts) Kickbacks: Resistance Band, Quadruped Position #13730

    (Best Gluts) Bridge: One Leg on Step #13736

    (Best Gluts) Kickbacks: Ankle Weight, Quadruped #13729



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