The 100 Glute Challenge: Day 1 - Butterfly Bridges

I'm excited to kick off today's tutorial with Day 1 of the 100 Glute Challenge! Our focus today will be on Butterfly Bridges, a fantastic exercise for targeting and strengthening the glute muscles.

Firstly, I'm going to plunge into the correct form and technique for performing Butterfly Bridges. Start by lying on your back with your feet flat on the ground, hip-width apart. Then, bring the soles of your feet together and allow your knees to fall out to the sides, creating a butterfly shape with your legs. Your arms should be resting comfortably at your sides.

To perform the exercise, engage your glutes and core, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement and then lower your hips back down to the starting position. Repeat for the prescribed number of repetitions.

Butterfly Bridges are an excellent exercise for targeting the gluteus maximus, gluteus medius, and gluteus minimus. They also engage your hamstrings and lower back muscles, making it a full-body movement.

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Next, let's discuss the benefits of incorporating Butterfly Bridges into your glute workout routine. By performing this exercise regularly, you can expect to see increased glute strength and muscle definition. Butterfly Bridges also help to improve hip mobility and stability, which can enhance your overall lower body strength.

As with any exercise, it's important to start with a weight or resistance level that challenges you, but still allows you to maintain proper form. Gradually increase the difficulty as you become stronger and more comfortable with the movement.

Finally, remember to always listen to your body and modify the exercise as needed. If you experience any pain or discomfort during Butterfly Bridges, consult with a fitness professional or physical therapist for guidance.

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Proper Form for Butterfly Bridges

Targeted Glute Engagement

Benefits of Butterfly Bridges