Glute Bridges

  • Glute Bridges are an excellent exercise to help with strengthening the glutes, which helps with pelvic stability and neutral pelvis positioning.
  • Aim to do this exercise several times per week, holding for a total of 1 minute.
  • Ideally, work up to holding for 30 seconds for 2 sets, with a strong isometric contraction (feels like squeezing a quarter between your glutes, holding everything tight) for the duration of the hold.
  • EASIER OPTION: hold for 15-20 seconds at a time and work your way up
  • EASIEST OPTION: go from ground to holding at the top for 2-3 seconds, and repeat 12 times
  • HARDEST OPTION: do 1 leg at a time for a 20-30 second hold on each leg, and repeat each side 2x.

So glute bridges are aimed at strengthening glute max which is a hip extension extensor so start on the ground here and bring your bum up in line with your knees and where you’re getting the contact with your shoulder blades on the ground. Now squeeze the glutes nice and tight like you’re squeezing a quarter between your glutes so there’s an isometric contraction involved as well you’re not just coming up here you’re coming up here and contracting everything tightly so hold this for 20 to 30 seconds if that’s too easy you can also go one leg at a time and hold that makes it considerably harder that’s going to activate the whole posterior chain right from the hamstring down into the glutes. If that’s too hard you can also just go back and forth so go here hold for a couple seconds with that isometric contraction touch back down for a little break and come up again so aim for 30 seconds or if you’re doing reps aim for 10 to 12 reps of that.