Glute bridge

Bilateral Strength General

Glute Bridge

Glute Bridge


Aim:

  • To strengthen the hip extensors (gluteals and hamstrings)

Technique:



Glute bridge start position.



Glute bridge top position.

  • Lie on your back with your arms across your chest

  • Position the feet hip width apart with the knees at a right-angle

  • Tighten all the muscles in your trunk and take a breath in

  • Push through your heels to extend your hips until there is a straight line from your knees to your shoulders

  • Breathe out at the top of the movement

  • Leading with the hips, lower your bum to the ground until it lightly touches

Progressions:



Single leg glute bridge progression.

  • Hip thrust

  • Hold a weight across your hips

  • Perform single leg

Prescription:

  • Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight

  • Basic strength: 3 x 5–7 repetitions (2–3min recovery) with barbell or weight held across the hips