Bridge Rollouts for the Glutes and Hamstrings
Last week I introduced several advanced leg curl variations to challenge the glutes and hamstrings using Valslides and/or a stability ball. All of the feedback I’ve received thus far about these exercises has been positive, so I wanted to show you a few more that are similar yet slightly different.
Like the exercises in the previous butt, they don’t require a lot of fancy equipment, making them great options when you’re at home or traveling and don’t have access to a gym.
Make no mistake though: they’ll both kick your butt…literally. And your hamstrings.
The first one is what I called Bridge Rollouts (again, I’m open to new names as I realize mine are typically as boring as it gets).
All you need for this is a foam roller. If you don’t have a foam roller, stop reading right now and go get one. Seriously, I’ll wait.
Ok, if you’re still with me I’ll assume you have a foam roller.
Lie supine with your knees bent with your feet on top of the roller. From there, bridge up and slowly start to inch your feet out until your legs are fully extended and then return to the starting position.
The key here is to keep your hips up for the entire set to engage your glutes. It’s not so bad on the way out, but it’s a bear coming back in.
The movement is similar to a Valslide or stability ball leg curl, but this introduces unilateral element since only one foot is in contact with the roller at a time. I like that because it forces you to stabilize the pelvis while your roll in and out, increasing the challenge and giving you more bang for your buck.
These may look a little silly, but they’re freakin’ tough. If you do them and find them easy, I’m going to guess you aren’t keeping your hips up as much as you should be.
If it’s too much for you at first, try Glute Bridge “V” Walkouts.
Here you literally don’t need any special equipment, so there’s no excuse. Just bridge up, walk your feet out on an angle until your legs are fully extended, and walk back in—again keeping your hips up the whole time.
Walking the feet out on an angle increases the challenge for the glutes and makes it harder, so you can start by walking your feet straight out and angle them out further over time.
Give em’ a shot and let me know what you think.
For more ideas you can check out my You Tube page.
Also, if you missed this weekend’s Good Reads post, give that a read too.
Have a great week!