When attempting to enhance your glutes, nothing comes close to the effectiveness of the boost! This workout specifically targets your gluteal muscles in a distinctive manner, aiding in their growth and fortification. A boost or gluteal bridge is a form of resistance exercise that specifically targets the gluteal muscles. It entails lying on your back with your feet planted firmly on the ground and raising your hips upwards, utilizing your glutes to propel the motion.
Health Shots reached out to Wanitha Ashok, fitness mentor and Fit India Ambassador, who shares valuable insights into integrating boosts into your fitness routine. She also discusses the diverse variations of boosts along with the common errors.
Add boost to your regimen
- If you aim to fortify your gluteal muscles, the boost is an exceptional option. It may be advisable to commence with just your body weight and subsequently incorporate weights and alterations. “Begin with fewer repetitions and sets. For instance, you could initiate with 2 sets of 8 reps and gradually elevate it,” she suggests.
Achieving boost accuracy
- Lay a yoga mat or towel for back support
- Position yourself on the yoga mat with upper back and shoulders pressed against the surface, feet hip-width apart, grounded and knees bent
- Activate your glutes and elevate your hips towards the ceiling, contracting your glutes at the pinnacle of the movement
- Lower your hips back down to the initial position, ensuring continuous engagement of your glutes throughout the motion
- Repeat the process
As you advance, you can intensify the weight or repetitions to further challenge your glutes. However, it is essential to remember certain aspects. “It is imperative to warm up before initiating any exercise routine. You can also contemplate seeking advice from a certified personal trainer or healthcare expert if you seek clarity on potential injuries,” Ashok emphasizes.
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Common boost inaccuracies
Here are some prevalent errors when performing boosts.
1. Excessively arching your back
Maintain a neutral spine and refrain from arching your back during the movement.
2. Inadequate activation of your glutes
Concentrate on contracting your glutes at the peak of the movement to ensure targeting the relevant muscles.
Avert excessive elevation of your hips as it could lead to unnecessary strain on your lower back.
4. Relying on your lower back
Ensure that you employ your glutes to elevate your hips, instead of depending on your lower back.
5. Insufficient use of weight
To observe progress, it is crucial to challenge your muscles with adequate resistance. Incrementally elevate the weight as your strength improves.
6. Allowing your knees to cave in
Maintain alignment between your knees and feet throughout the movement to prevent potential injury.
7. Irregular breathing
Exhale while elevating your hips and inhale while lowering them. This promotes sustained form and engagement of your core.
Integration of weights in boost
If you ponder how to enhance the effectiveness of your boosts, it’s vital to note that weights can be incorporated. “Integrating weights is beneficial. This will augment the resistance and further challenge the glutes. It can be achieved using a barbell, dumbbells, or resistance bands. Initiate with lighter weights and gradually intensify them as you gain strength and familiarity with the exercise,” Ashok clarifies.
7 boost variations
Experimenting with diverse variations keeps the routines stimulating. Ashok expounds on the various ways to execute the boost.
1. Single-leg boosts
This variant involves performing the boost with one leg raised, intensifying gluteal activation while challenging balance and stability.
2. Banded boosts
Attaching a resistance band around the thighs or above the knees can heighten tension and gluteal activation.
3. Barbell boosts
Using a barbell across the hips introduces substantial resistance and challenge to the exercise.
4. Elevated boosts
Elevating the feet on a bench or step expands the range of motion and activates the glutes further.
5. Weighted boosts
Incorporating weight into the exercise with dumbbells, kettlebells, or a barbell can elevate resistance and challenge the glutes more profoundly.
6. Frog pumps
This variation involves lying down with feet together and knees out to the sides, then raising and lowering your hips to target the glutes and inner thighs.
7. Glute bridge march
This variant involves lifting one leg at a time while maintaining a bridge position, intensifying gluteal activation and stability challenge.