Today, we’re going to talk about a popular exercise that often gets butchered at the gym: the glute bridge.
Get on all fours with feet and knees apart.
Engage your abs and exhale as you press your hips back, stretching the glutes.
Take a soft inhale through the nose, feeling the air direct down between your hips, experiencing a bit of expansion.
This will open up your hips and prepare the glutes for better contractions during the glute bridge.
Pronation of the foot is essential during the glute bridge to ensure proper glute activation. This means that when your foot comes down, the arch flattens out slightly, and the heel bone moves inward.
Pay attention to your foot position during the glute bridge and try to roll your foot slightly inward, promoting external rotation and better glute activation.
Start with your heels slightly back, activating the hamstrings.
Hug a med ball or small stability ball to get your lower rib cage back, promoting proper hip extension instead of back extension.
This ensures we target the right muscles and avoid unnecessary strain on the lower back.
Hip flexors can be troublemakers when it comes to glute bridges, causing the pelvis to dump forward and inhibiting glute activation.
Activate your hamstrings and abs, while gently stretching the hip flexors.
Breathe with long exhales and soft inhales to engage the opposite muscles effectively.
Ensure your feet and knees are in line with your hips.
Slowly come up, focusing on engaging the glutes and not the lower back.
Exhale as you lift, inhale as you lower.
Maintain the foot position with slight pronation and heels slightly back for optimal glute activation.
As you gain control, you can increase speed, load, and volume to feel the incredible difference in your glute bridges.
Congratulations! You’ve now mastered the glute bridge and are on your way to getting those booty gains you’ve always wanted. By focusing on opening up the glutes, activating the right muscles, and perfecting your form, you’ll not only avoid injury but also experience the true power of the glute bridge. Remember, quality over quantity, so don’t rush it. Be patient, and the results will be worth it!