10. How to... Glute bridge
How to Glute Bridge
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Instructions
The supine (on your back) Glute Bridge is a fantastic exercise for mobilising the lower back and can really help to ease your back pain and discomfort.
1. Carry out this exercise laying on your back with knees bent and your feet placed hip distance apart on the floor.
2. Before moving focus on curling your pelvis. Do this by pulling your belly button to your chin and feel your lower back and spine come into contact with the ground.
3. Take a deep breath in and as you breathe out lift your hips off the floor until shoulders hips and knees are in a straight line.
4. As you breathe in, lower your hips to the floor, that’s one repetition.
Notes from your P.T
Muscles worked: Lower back (spinal erectors), and hamstrings. An effective glute strengthening exercise, the bridge also works the rest of your core, and can even stretch the deep muscles across the front of your hips.
Sets and reps: Repeat eight to twelve times, 3 sets
Tip: Make sure you are pushing from your heels and keeping the knee in line with the third toe (aligned). This exercise can be made easier by putting your arms down to the sides, or progressed by splitting the position of your feet -toes forward by 4 to 5 inches on one side and pushing from the foot closest to your butt.
How to progress your bridge:
Progressing your bridge is key to keeping your motivation and increasing your strength.
Here are some cool ways to do that, and the best bit? You don’t need any equipment, making this a perfect exercise for your home workouts.
Option 1.
Move your feet away from your hips (you’ll really feel your hamstrings working.
Option 2.
Cross one leg over the other, this will work each leg individually
Option 3.
Lift one foot into the air to really challenge your balance and single leg strength.
