Level up your glute bridge


Glute bridges can be more than just lifting your hips off the ground…

The gluteals, Gluteus Maximus in particular, play a huge role in lumbar spine and pelvic control. Unfortunately, if your not putting in the time to actively/consciously communicate with your gluteals to fire them, they can get a little lazy and kind of “tune out” when they’re needed.

How? Because there are other muscles that can do the work for them (lumbar spine erector spinae, quadratus lumborum, the hamstrings).

Typically, longer term inactivity of glute max results in muscle imbalance, compensation, pain or discomfort.

Looking for strength gains, to get rid of lower back pain, and counteract all of those hour spent sitting? Glute bridges are a GREAT place to start!

Scaling options:

1) Simply contract and relax glutes - don’t underestimate this! Make sure you have this dialled in first.

2) Full bridge

3) Single leg variation

Key points of performance:

1) Consciously “telling” your glutes to engage

2) Keeping the glutes engaged on the way DOWN as well (eccentric loading)

3) For the single leg variation, try and keep the pelvis level from side to side

Never seen this done with a yoga block in between your knees? Try it! Gently squeeze on to help better engage gluteus maximus.

Sara Vis, RMT

The Athlete Centre

sara@athletecentre.ca

TRAINING TUESDAY

WARM UP: 3 rounds of - 4 cossack squats, 8 glute bridges (use coach Sara's tips), 12 back squats with a barbell (pick up off the floor)

STRENGTH BASE

A. Back Squat: 2 x 5 @ 90% of your best 5 from last week. 2 x 3 @ 90% of your best 3 from last week. 2 x 1 @ 90% of your best 1 from last week. Go E2M

B1. Strict Press 5 x 5, 5, 3, 3, 3 alternated E90s with

B2. Barbell Rows (use same bar) 5 x 8-15 reps (depends on how heavy your strict press bar is relative to your row strength)

CONDITIONING BASE

Use this little bit of conditioning to practice your movements (choose lower reps and move slower) or push to the max by aiming to maximize consistent reps in each minute.

10 min alternating EMOM: 5-15 burpees and 10-20 air squats.

No score, just for movement!