For a parent, nothing is more rewarding than seeing those little one’s smile and jump of joy. Here is a tip on how to get your little one excited, while working your glutes!!!!!
This is what I call “Toddler Hip Thrust” or what my daughter calls “Gluten bridge” 🙂
To do the Toddler Hip Thruster or (Glute bridge), set up a bench, chair, couch, table, something sturdy and make sure it won’t move as you bridge up onto it.
Upper back on the bench, plant your feet firmly on the ground and close to your butt. Then drive up through your heels and your upper back on the bench, to lift your glutes toward the ceiling. Squeeze your glutes and press your hips up as high as possible. Hold a second or two at the top and then lower back down and repeat. If you are just starting, master this part first and make sure you are not feeling any pain or strain in your lower back at all. You should be feeling your glutes engaged and harden. After you get comfortable, then you can ask your toddler to join you and sit on your hips as you go through the motion.
Notes: Do not hyperextend your back at the top. Keep your belly button pulled in toward your spine and really squeeze your glutes at the top. Make sure you are driving straight up through your heels. Do not push yourself backward over the bench. Do 4 sets of 15 reps with 30 second rest in between each set.
Here are the benefits of this exercise:
- Improving glute strength
- Increasing glute size
- Improving aesthetics of glutes (higher, rounder, firmer)
- Reducing overall risk of injury, as strong glutes can help take the stress off the lower back and also positively affect the mechanics of the hips, knees, ankles, and feet
Watch the video below for demonstration:
Stay happy and healthy