H2 | Glute Bridge
| The Glute Bridge is an excellent exercise for activation and low level strengthening the gluteal muscles. It is one of the 'big 4' fundamental pelvic-core stability and spinal strengthening exercises. Great for people that need glute strength and pelvic stability for treatment of lower back or knee pain. |
Demonstration Video
Instructions
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Lie on your back with your knees bent up so that your feet are as close to your hips. Your feet should be hip distance apart so your thighs are parallel. Stiffen your core and push your heels down into floor to take the weight out of the pelvis and then as your pelvis rises off the ground, gently clench your buttocks so you are doing hip extension not back extension. Don't 'tilt' your pelvis backwards (posterior pelvic tilt) or 'imprint your back ' onto the floor - keep the spine in a natural neutral lordotic curve through the whole movement. Don't arch your lower back as you get to the top of your lift. Pause at the top keeping your glutes squeezed on, breath in and then breath out and then start to lower yourself back down making sure you pelvis meets thr ground first not your lower back. Special NotesThink of pushing your heels down into the ground to raise the pelvis, rather than lifting your back up. This will focus the muscle contraction to the glutes more than the spine. |
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