In this video, I wanted to go through an Easy Tweak to the Bridging Exercise to target your Gluteus Maximus better.
If you do the bridge exercise correctly, it will target your glutes, specifically your gluteus maximus. However, if you do not have the proper form, you will work different muscles and miss out on a great gluteus maximus exercise.
Easy Tweak for Bridge Exercise
CLICK HERE to watch the YouTube video.
I had Donnalee demonstrate.
1. Regular Bridge
Lie down, relaxing and tightening up the abdominal area. Lower back down slowly. Push through your heels and lift your hips so that your shoulders, hips, and knees are in a straight line. Squeeze your glutes as you lift your hips to ensure that your glutes are doing the work as opposed to your hamstrings.
2. Bridge with Resistive Tubing
You can utilize resistive tubing to get more out of the bridging exercise. Using a miniband, place the resistive tubing slightly above your knee joint.
Research shows that adding this little tweak targets the gluteus maximus much more.
Bridge with Resistive Tubing
Start in the same position, tightening the abdominals and bridging up. The key thing to remember is to keep your knees about hip-width apart, not collapsing in. You will need to press the knees outward to resist the tubing slightly. Raise, hold the top position for a second or two, and lower back down.
Another thing they found with the bridge exercise is tilting the pelvis posteriorly, which puts the pelvis in a better position. Many people are anteriorly tilted; the pelvis is tilted forward, which puts a lot of unnecessary stress on the back. Doing this exercise activates the glutes more and puts the pelvis in a better position. So this is a great exercise to help you improve your back posture.
You want a nice, smooth, and controlled movement with both exercises. Hold the top position for a second or two and then lower back down slowly. Go through 5 to 10 repetitions. Give both those exercises a go, and try the little tweak we have gone over. Research has shown that this small tweak targets the glutes more and puts the pelvis in a better position to help with your low back posture.
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Rick Kaselj, MS
If you are interested in improving your gluteus maximus in a fast, simple, safe, and effective program, click here to check out the Best Gluteus Maximus Exercises.