How To Do Glute Bridges - Kinetic U Exercise Series

Kinetic U Exercise Series - How To Do Glute Bridges

"Hey, team. Welcome back to Kinetic U. Today we're going to go over glute bridges. So these are really important for glute strength, a little bit of core stability, and most importantly, hip extension. Okay, so you're going to set up on your back. Spine in neutral, so there's that little bit between the low back and the mat. You want your feet as close as comfortable. So you don't want them to be right up against the hips. You want them to be maybe about at hands reach, a little bit wider than hips with parallel feet. From here you're just going to press into the heels of the feet, actively squeeze the glutes, maintain a neutral spine, and hinge those hips up. Hold for about five seconds, maybe an inhale, and then you'll come right back down under control still with a neutral spine. So just bridging the hips up, driving through the heels, squeezing the glutes actively, and then hinging right back down.

So try not to tuck and roll the pelvis as you go up and down. You want to maintain the space between the rib cage and the pelvis the whole time as you lift and lower. So a progression to that to make it more unilaterally challenging for the glutes is to bridge up on both legs initially and then come into a little marching sequence. So you're lifting one leg at a time, nice and slowly while you're really trying to squeeze the opposite glute. Try to keep the hips as level as you can while you switch from one leg to the other. To make that even more challenging start with one knee into your chest. Keep it there and then drive the hips up. So you're just working one side a time. This is the one-leg bridge. Same thing, full hip extension from that one leg. So have fun with that and be kinetic."

Instructor: Geneva Bender of Kinetic Sports Rehab

www.kineticsportsrehab.com