RTB Fitness, Toronto, ON Video February 4, 2020, 6:54pm
Videos by RTB Fitness in Toronto. Personal Training
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The glute bridge, which is commonly prescribed in rehab circles, is a phenomenal posterior chain exercise that emphasizes the development of the glute complex and hamstring muscles. Due to our increasing sedentary lifestyles, lack of posterior chain development and a myriad of other behaviours, lack of glute/hamstring strength can wreak havoc on your knees, hips and/or low back. This lack of development can present itself as knee pain while squatting or jumping, inefficient mechanics while walking or running or even hindering your ability to perform well in your respective sport! Not only will strengthen this area promote increased performance, it will reduce your risk for injury and pain to deal with long term.โฃ
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Lie on your back with your knees bent and your ankles about a foot away from your hipsโฃ
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Make sure your low back is flush with the ground and you have developed a braced core (refer to our previous abdominal Big 3 series)โฃ
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Squeeze your glute muscles, put your hands on the outside of your hips (feel the contraction) and begin to lift your hips up by pushing into the ground with your heelsโฃ
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If you feel your hamstrings dominating the movement and want to emphasize more glute development, try these:โฃ
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Position yourself near a wall with your toes on the wall and push into wall with the front of your foot as you lift your hipsโฃ
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Close your eyes, put your hands on your bum and think about developing using ONLY your glute musclesโฃ
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