(Caption: Dr. Ben Tucker: Gluteal bridge.)
Hi there, Dr. Ben here. I’ve had some requests for some modified core exercises that someone who’s never done core or maybe someone a little bit more elderly or someone with an injury might be able to utilize. So what we’re going to do here is just that – they’re called Glute Bridges. So, they’re going to work on the gluteal muscles, so some pelvic stabilizers as well as some gentle core work, which is including both the front and the back. So start on the floor, and what you’ll look to do is simply lift that glute up off the ground to create a straight line from the knees to the back. And back down. (Caption: When bringing up the pelvis, use the gluteal muscles rather than the back of the legs [hamstrings].) So the glutes come up – you’re pinching with the glutes – and back down. So the progression of this once you want to make it a little more difficult is take one leg off the ground. That way you’re doing it with just one leg. (Caption: More advanced: one-legged gluteal raises. Progress to this on each leg once can do 10-12 for 3 sets of the basic gluteal raise.) And you’ll aim for 10-12 repetitions on each side, and you can do that multiple times. Again, that’s called the Gluteal Bridge.