THE GLUTE BRIDGE

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Introduction

The glute bridge, similarly, to the squat, works the entire back of your legs and your glutes. Specifically, it targets your hamstrings and gluteus maximus. However, areas of the core and abdominals are touched upon when completing this movement. This is important to prevent arching in the lower back when lifting the pelvis and thus, reducing the risk of injury.

Form

Start and Finish Position

Lie with your back on the mat, knees bent

Place your feet flat on the mat, hip-width apart and close enough that the calves are vertical

Keep the back of your head flat and in contact with the mat

Ensure arms are in a comfortable position, mostly found lying by your side

Going Up

Squeeze your glutes and lift your hips, lower back and glutes forming a straight line

Your knees shouldn’t touch during the entire movement (aim for a fist width distance between knees)

Try to lift through the glutes, not pushing up with the arms

Coming Down

After holding the top position for an allotted amount of time (this can vary depending on the programme you’re following or the principle of training you’re aiming for)

Lower your body down. Once lowered, lift up again

Try to make sure your glutes remain tense throughout the entire movement

Engaging your stomach prevents arching of your lower back

Repetition

After your allocated number of reps (determined through training goal or outlined in a programme) take a short break (this may also be indicated on your programme) and then repeat the movement

Tips

1. Breathe properly (exhale when exerting, inhale when it becomes easier)

2. Avoid forced breathing

3. Keep your back straight by engaging your abdomen

4. Keep your head down and in contact with the mat

5. Position your legs hip-width apart

6. Press with your feet

Benefits

• Strengthens your core and lower body

• Focuses on your glutes that maybe weaker from prolonged sitting (due to work)

• Can relieve lower back and knee pain

• Can be made harder (feet elevated, single leg, weight added, hip press)

• Versatile on location with initially minimal equipment needed

• Can be used as a fundamental when going into bigger lifts (squats & deadlifts- coming soon!)

Next time you’re asked to complete a glute bridge or even are researching an exercise that targets the glutes & lower body, please do take a read of this blog. Education is key and an understanding of the desired outcome leads to progression, improvements and that all important confidence!

Thanks again for reading,

Olivia

BSc Hons Sports Therapy MSST

MSc Strength and Conditioning

07761887778

olivia@injuryrecoverycentre.co.uk

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References

Foodspring 2021