Alternating Side Arm Glute Bridge Reach
The Alternating Side Arm Glute Bridge Reach mainly works the glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Side Arm Glute Bridge Reach Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques; Hamstrings
How to do the Alternating Side Arm Glute Bridge Reach
Setup
Lie on your back on a flat surface, such as a yoga mat.
Bend your knees and place your feet flat on the floor, hip-width apart, close to your glutes.
Keep your arms relaxed at your sides to begin.
Movement
Engage Core and Glutes: Contract your glutes and core muscles to lift your hips off the floor until your knees, hips, and shoulders form a straight line.
The Reach: While maintaining the bridge position, reach one arm across your chest and overhead, aiming towards the floor on the opposite side of your body. Exhale as you reach.
Return: Lower your arm back to the starting side while maintaining the bridge position.
Repeat: Repeat the same movement with the opposite arm. Ensure your hips remain elevated and stable throughout the entire duration of the set.
Completion: Continue alternating arms for the desired number of repetitions, then slowly lower your hips to the floor to finish.
Alternating Side Arm Glute Bridge Reach FAQs
What muscles does the Alternating Side Arm Glute Bridge Reach work?
The Alternating Side Arm Glute Bridge Reach mainly works the glutes & hips, with help from the core and hamstrings. The main muscles are the gluteus maximus.
What equipment do you need for the Alternating Side Arm Glute Bridge Reach?
None. The Alternating Side Arm Glute Bridge Reach is a bodyweight exercise, so you can do it anywhere.
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