Glute Bridges
A gentle exercise to introduce ourselves to bridging!
Our back muscles are mostly working isometrically, so this gives most of the movement work to our glutes. Our back still gets a good workout.
This is a great introductory exercise that prepares us for more difficult bridging.
Standards
LEVEL 1: 2 Sets of 15
LEVEL 2: 2 Sets of 30
LEVEL 3: 3 Sets of 50
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 50 (Level 3) with GOOD FORM, you are ready to move on to a harder Bridge variation.
Form Cues
Your foot placement affects difficulty. Try to keep your shins perpendicular to the ground and/or have your heels a few inches from your butt.
Try to avoid sagging at the hips. If this is difficult, moving your feet closer or pressing more with your arms sometimes helps.
Have your legs around shoulder width apart.
Your feet should point forward or slightly out.
Slow and steady wins the race on this exercise. Don’t just speed through these. Find a controlled, rhythmic pace to really feel this movement. 2 Seconds Down, 1 Second Pause, 2 Seconds Up. Repeat.
Try to keep your back neutral throughout the exercise.
Tighten your core and abs during the movement. You want to feel your body “hinge” at the hips. This is similar to the movement of Jackknife Squats and Jackknife Pullups!
Tutorial
Lie on your back with your knees bent. Your legs should be shoulder width apart.
Contract your glutes while maintaining a neutral back. This should thrust your hips upward.
Continue this movement until your thighs, trunk, and torso are in a straight line.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 2-6.
Progression & Regression
To make this exercise easier: This exercise is easier if held for time instead of doing reps. If you have difficulty doing Level 1 with good form, try getting into the top position and holding this for a few minutes at a time. This should improve your ability to form a straight line from your shoulders to your knees.
To make this exercise harder: Doing this exercise with your heels further away from your butt can make it more difficult.