In this video I wanted to go through an Easy Tweak to the Bridging Exercise in order to target your Gluteus Maximus more.
Easy Tweak for Bridge Exercise
CLICK HERE to watch the YouTube video.
I will get Donnalee to demonstrate.
#1 – Regular Bridge
If you do this bridge exercise correctly, it will target your glutes specifically your gluteus maximus. You are lying down, relaxing, and tightening up the abdominal area. You are going to push through the heels and lift your hips up so your shoulders, hips and knees are in good alignment. You can test and check to see that your glutes are doing the work as opposed to your hamstrings. You want your glutes to be more active than your hamstrings and then coming back down.
#2 – Bridge with Resistive Tubing
Now in order to get more out of this bridging exercise, you can utilize the resistive tubing. You put the resistive tubing just above your knee joint.
Based on research, adding this little tweak targets the gluteus maximus a lot more.
Bridge with Resistive Tubing
You are in the same starting position. You are tightening the abdominals and then you are going to bridge up. The key thing to remember is you try to keep those knees about hip width apart so not collapsing in, coming up, holding the top position for a second or two and coming back down.
Another thing that they found out with this exercise is it tilts the pelvis posterior and that puts the pelvis in a better position. A lot of people are interiorly tilted, the pelvis is tilted forward and that puts a lot of unnecessary stress in the back. By doing this exercise, it activates the glutes more and then put the pelvis into a better position. So this is a great exercise to help you improve your back posture.
With both exercises, you want a nice, smooth, and controlled movement. You are holding the top position for a second or two and go through 5 to 10 repetitions. Give both those exercises a go and make sure to try that little tweak that research has shown that targets the glutes more and also puts the pelvis in a better position to help with your low back posture.
Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, video or an interview that will help you overcome your injury or pain. Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about tips and tricks on overcoming injury and pain. Thirdly, head down below, hit “Like” and leave me a question or comment.
If you are interested in improving your gluteus maximus in a fast, simple, safe, and effective program, then check our Best Gluteus Maximus Exercises here.
Rick Kaselj, MS