✨ TWO GLUTE MOVES I’M LOVING RIGHT NOW 🍑🔥 1️⃣ Bridge w/ Plate + Hamstring Drag

✨ TWO GLUTE MOVES I’M LOVING RIGHT NOW 🍑🔥 1️⃣ Bridge w/ Plate + Hamstring Drag This is such a good combination for targeting your glutes while challenging your hamstrings at the same time. Start by driving through your heels and lifting your hips into a strong bridge. At the top, keep your ribs stacked over your pelvis, squeeze your glutes, and avoid overextending your lower back. Then slowly drag your heels toward your body while keeping your hips elevated. The slower you move, the more your hamstrings have to work 👀🔥 💡 Focus on: ✔️ Keeping your core engaged ✔️ Maintaining tension through your glutes ✔️ Moving slowly and with control ✔️ Avoiding momentum 2️⃣ Deficit IR Bridge + Abduction During my luteal phase, I sometimes reduce the amount of weight I’m using and limit heavy barbell pressure across my lower abdomen—especially if I’m feeling crampy, bloated, or extra tight. Instead of forcing heavy barbell hip thrusts, I’ll swap them for a dumbbell bridge. Positioning the dumbbell closer to the pelvic bones can feel more comfortable and allows me to continue training without unnecessary pressure across my lower abs. The deficit increases the range of motion, while the internal rotation and abduction challenge the glutes from a different angle 🍑🔥 Your cycle doesn’t mean you have to stop training—it may simply be a reminder to adjust your exercise selection, load, or setup based on how your body feels. 🤍 Train hard when it feels good. Modify when your body asks for it. And remember: smart training is still effective training 💪✨ #BridgeWorkout #GluteBridge #HamstringWorkout #GluteTraining #GymBridge Music @JC Flow