How to Glute Bridge Properly | Chesterfield Chiropractor
💡The glute bridge is a common exercise done in the rehab and fitness settings to work on glute activation🍑. It involves laying on your back and "bridging" the hips up via the glutes. This movement is what we call "Hip Extension" which the glutes are mostly responsible for.
🚫One problem we see is the inability to truly extend at the hip. Many people will substitute hip extension with lower back extension/arching. Not only is this unproductive from an exercise standpoint, but it can contribute to lower back issues. When the lower back is assuming the role of the glutes AND core, bad things are bound to happen.🧨
📗To perform, lay on your back with your feet firmly on the ground. We recommend to try and push the lower back into the table. This can be done by posteriorly tilting the pelvis (backwards) while pulling the rib cage down (crunch). Squeeze the glutes while bridging all the up and DOWN while maintaining the position in the rib cage and pelvis. Do not crash down to the starting position. If you are having trouble feeling glute engagement, try and do some glute squeezes as shown in the video. If you are feeling increased activity in the lower back and/or hamstrings, simply go back to the starting position and focus on the set up mentioned above. Going slow and controlled is key.🔑
💪Many people will load glute bridges with weight which is an excellent way to build glute strength. However, the form must be optimal or you may trigger some lower back issues and/or not get the results you are looking for.
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