The glute bridge is an effective exercise to strengthen your glutes, hamstrings, and core; here's how to perform it correctly:
Glute Bridge Instructions
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Starting Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be at your sides, palms down.
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Engage Core and Glutes: Before you begin the movement, tighten your abdominal muscles and focus on squeezing your glutes.
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Lift Hips: Push through your heels to lift your hips off the floor. Your body should form a straight line from your shoulders to your knees. At the top of the movement, focus on squeezing your glutes.
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Hold: Briefly hold the bridge position, maintaining the glute squeeze.
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Lower Slowly: Lower your hips back down to the starting position in a slow and controlled manner. This controlled descent is emphasized in the reference: "And then you're gonna come straight back down nice slow and controlled."
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Repeat: Repeat the movement for the desired number of repetitions.
Here's the summary in a table:
| Step | Description |
|---|---|
| 1. Start | Lie on your back, knees bent, feet flat on the floor. |
| 2. Engage | Tighten your core and squeeze your glutes. |
| 3. Lift | Push through your heels to lift your hips, forming a straight line from shoulders to knees. |
| 4. Hold | Briefly hold the position, maintaining the glute squeeze. |
| 5. Lower | Lower your hips back down slowly and with control. |
| 6. Repetition | Repeat the movement. |
Tips for Perfect Glute Bridges
- Focus on the Glutes: The primary focus should be on activating and squeezing your glutes throughout the exercise.
- Controlled Movement: Avoid rushing the movement. Focus on a slow, controlled lift and lower.
- Avoid Overextension: Don't hyperextend your back at the top of the movement. Keep your core engaged to maintain a straight line from shoulders to knees.
- Proper Breathing: Inhale before you lift, and exhale as you lift your hips off the floor. Inhale as you lower back down.
