Don't Bridge Like This- Activate Your Glutes!
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𝐈 𝐛𝐞𝐭 𝐲𝐨𝐮 𝐛𝐫𝐢𝐝𝐠𝐞 𝐥𝐢𝐤𝐞 𝐚𝐧 𝐈𝐆 𝐦𝐨𝐝𝐞𝐥. #Triggered If you are planning to accentuate your curves for the camera, the beginning of the video is probably the right approach to doing a bridge. If you actually want to build a beastly cake, strengthen your hips, and increase stability around your pelvis, then practice the technique that I talk about in this video.
What is your why? In reality, if your goal is to strengthen your lower back with the muscles in a shortened range of motion, a big arch in the lower back is fine while bridging! The problem is that most people probably do bridges to strengthen their glutes, but end up doing it “half-assed” and using their lower back instead.
If these cues are too much for you, then just focus on tucking your pelvis under when you are at the top of the bridge - this will activate your glutes, hamstrings, and abdominals. Simply holding the top of this position isometrically (like a plank) and constantly reminding yourself to tuck your pelvis under will be a great beginner position. As you gain confidence and improved awareness of your pelvic position, it will be easier to keep your spine nice and neutral as you move up and down through the bridge.
It can be helpful to squeeze a ball between your knees or pull a band apart that is around the knees. Also, putting weight on the pelvis (20-50lbs) can actually make the bridge easier by forcing you to have to activate the muscles more forcefully.
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