The bridge is a compound body weight exercise that works your entire midsection, it strengthens the glutes, hamstrings, core and hips.
This exercise is not only for women who want great bum, Both men and women in all fitness levels can benefit from stronger glutes and hamstrings. The more you sit, the weaker your glutes become and these muscles hold the key to your speed. If you want to be able to run faster or jump higher, training these muscles is a great place to start.
It will also build strength in the erector spinae, the muscles responsible for straightening and rotating the back, which help you maintain proper posture when you're sitting or standing for an extended period of time, and will help prevent lower back pains.
Body weight glute bridges are great, but if you're tired of doing dozens of easy reps, its time to add some extra resistance for a better muscle growth and strength building.
The barbell glute bridge generates similar levels of gluteal and hamstring activation as the barbell hip thrust, but less quad activation. In addition, the range of motion with the glute bridge is less than that with the hip thrust, so it fits better for beginners and usually easier to learn.
Use a barbell pad or place an Airex pad between your hips and the bar to avoid discomfort.
This exercise can be done as reps, or as a static (isometric) exercise, where you hold the position for as long as you can. Doing the isometric version will focus on building stability and endurance over time, While doing reps will promote strength in contraction. It is best to use versions since both will build strength in different ways.
Be careful not to hyper-extend your back as you reach the top of the movement. keep your back and thighs in a straight line.
Keep your shoulders on the floor. Make sure your weight is supported by the shoulders, not by your neck.