There are some exercises that can be added to your routine to make it more effective, such as compound movements that have the particularity of training several groups of muscles at a time.

Some exercises help generate “physical explosiveness”, and train the glutes, hamstrings, back and shoulders at the same time. Unfortunately, however, for most of these exercises it is necessary to have some experience, but not for everyone.

In this article, we explain how the pelvic curl, also known as the glute bridge, works. This compound exercise is perfect for strengthening your abdomen, glutes, and quadriceps.

To practice the glute bridge you have to lie down on a mat and bend your knees. Place your hands on your hips, and don’t allow your flexion to be too open or your feet to be too close to your buttocks.

Lift your pelvis in a slow, controlled motion, and hold for a couple of seconds before bringing your body back to the starting position.

This exercise is nothing more than a repetition of a movement that is very frequent in yoga and pilates.

You can further enhance the exercise by performing the same movement while keeping one leg off the ground.

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Important: This website does not give medical advice, nor does it suggest the use of techniques as a form of treatment for physical problems, for which medical advice is required. If you decide to apply the information contained in this site, you do not assume responsibility for it. The intention of the site is to be illustrative, not exhortative or didactic.