A standing glute bridge, sometimes referred to as a kickstand glute bridge, primarily involves squeezing your glutes and driving through a planted foot to engage your glute muscles.
Here's a breakdown of how to perform a standing glute bridge effectively, based on the reference provided:
- Starting Position: Begin by standing with your feet hip-width apart. You can slightly stagger your feet, placing one foot slightly behind the other to create a "kickstand" stance for added stability, although the main focus remains on the front foot.
- Engage Core: Brace your core to stabilize your spine throughout the movement.
- The Movement: As you exhale, drive through your planted (front) foot. Simultaneously, squeeze your glutes and scoop your hips forward and up, creating a bridge-like motion with your body. Imagine drawing a straight line from your knee to your shoulder.
- Rib Cage Position: While lifting your hips, consciously press your rib cage down. This prevents overextension of the lower back.
- Hold and Squeeze: Pause briefly at the top of the movement, maintaining a strong glute contraction.
- Controlled Descent: Slowly lower yourself back to the starting position, maintaining control throughout the movement.
- Repetitions: Repeat for the desired number of repetitions. Remember to switch legs (if using the staggered stance) to work both sides equally.
The standing glute bridge focuses on isolating and strengthening the glute muscles and improving hip extension. Proper form is crucial to prevent lower back pain and maximize the effectiveness of the exercise.
