Glute Bridge
Activate and strengthen your glutes with this fundamental exercise. Essential for back health and athletic performance.
Focus Areas
Prerequisites
Glute Bridge
Activate and strengthen your glutes with this fundamental exercise. Essential for back health and athletic performance.
Prerequisites
The glute bridge creates posterior chain activation through a simple yet effective movement—lying supine and lifting hips by engaging glutes and hamstrings. This fundamental exercise addresses the epidemic of weak, inactive glutes caused by prolonged sitting while serving as preparation for more advanced movements. The accessibility of glute bridges makes them valuable for all populations.
Beyond Movement emphasizes glute bridges as both rehabilitation and performance exercise. We progress from basic holds to single-leg variations, adding resistance and range of motion as appropriate. The focus on glute engagement rather than lower back compensation ensures proper muscle activation and development. This attention to quality creates the foundation for healthy movement patterns.
Strong, active glutes transform movement quality and resolve numerous common pain patterns. Lower back pain often diminishes as glutes begin supporting the pelvis properly, while knee pain resolves as glutes control hip movement. Athletes experience improved sprinting, jumping, and change of direction as the body's most powerful muscles activate properly. The exercise proves invaluable from rehabilitation to elite performance.
Prerequisites
Master these skills first:
- Ability to lie supine
- Basic body awareness
- No acute back pain
- Understanding of glute engagement
Common Mistakes
Avoid these errors:
-
Overarching lower back
Instead: Use glutes, not back
-
Feet too close or far
Instead: Find optimal position
-
Pushing through toes
Instead: Drive through heels
-
Incomplete hip extension
Instead: Fully open hips
-
Holding breath
Instead: Breathe steadily
Related Skills
Foundation
Hip Hinge Pattern
Coming Soon
Foundation
Glute Activation
Coming Soon
Foundation
Pelvic Tilt
Coming Soon
Progression
Single Leg Bridge
Coming Soon
Progression
Hip Thrust
Coming Soon
Progression
Weighted Bridge
Coming Soon
