In this video I wanted to go through an Easy Tweak to the Bridging Exercise in order to better target your Gluteus Maximus.
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. Push through your heels and lift your hips up so that your shoulders, hips and knees are in a straight line. Squeeze your glutes as your lift your hips to make sure that your glutes are doing the work as opposed to your hamstrings. Lower back down slowly.
#2 – Bridge with Resistive Tubing
In order to get more out of the bridging exercise, you can utilize resistive tubing. Using a miniband, place the resistive tubing slightly above your knee joint.
Based on research, adding this little tweak targets the gluteus maximus a lot 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 slightly press the knees outward to resist the tubing. Raise up, holding the top position for a second or two and then lower back down.
Another thing that they found with the bridge exercise is it tilts 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. By doing this exercise, it 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.
With both exercises, you want a nice, smooth, and controlled movement. 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 make sure to try the little tweak we have gone over. Research has shown that this small tweak targets the glutes more and also 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, then click here to check out the Best Gluteus Maximus Exercises.