Want to build that booty? A detailed insight to an exercise that can be a great addition to your regular glute days.
HOW DO I PERFORM IT?
This will be a more in-depth look on how to perform the glute bridges inside a gym setting, or one with the correct equipment to set up. To set up, you will need a bench, 2 large bumper plates, a barbell, and the weight you will load onto the bar. Position the two bumper plates on opposite sides of your bench, and set up your barbell on top of them on both sides. Position and press the mid-portion of your back onto the side of the bench, while keeping your knees bent, and feet at shoulder width out in front of you. Using any sort of padded support, you can add it onto the bar to create a more comfortable seat onto your hip crease. For extra support, position your triceps onto the side of the bench. To initiate, think about thrusting upwards into the sky to create 90 degree hip to knee angle. Note; the first rep will always be more set-up, and in this case, position your hands onto the bar at the top of the movement, and think about pushing the bar into your hip crease as you descend up and down within the movement. Speaking of descent, take note to control the weight downwards, while also stopping slightly shy of the bumper plates on the ground. For proper breathing mechanics, bracing should take place at the top of movement before the descent (big gulp of air into your stomach and squeeze), and exhale as you propel the weight upwards.
WHAT MUSCLES DOES IT WORK?
Glute bridges are a great exercise to incorporate to work the glutes in their shortening phase, more specifically the gluteus Maximus. Other secondary muscles that will be involved in the movement include; the hamstrings for their assistance in the hip extension phase, as well as the transverse abdominis, as you brace.
REGRESSIONS/CUES
If you haven't had a chance to check out the exercise of the week on hip thrusts on my instagram (@petey_lopez for those wondering), I will include those into here since the cues will essentially be the same. When it comes to maintaining proper positioning and eliminating any sort of lower back pain, fixing your gaze is one of the most important. Aside from normal abdominal bracing, think about fixing your eye gaze along a fixed point in the room. I like to fix my gaze straight out in front of me for the entirety of the movement, or onto the crack where the wall meets the ceiling. This helps to eliminate too much hyper extension of the back during the upwards phase of the movement. If your lower back is still hurting after a few of these cues and proper form has been diagnosed, I would recommend to drop the weight being lifted. For those not familiar with the movement or are just beginning in the gym, some regressions can include (ranging from easiest to hardest):
Unweighted Glute Bridge on the Floor: to help you understand what proper hip extension is
Single Leg Glute Bridge on the Floor: to help identify any imbalances/weaknesses from left or right side
Glute Bridges with dumbbells: if you are not comfortable/not able to lift the bar as of yet, putting a dumbbell onto your hip crease and performing the movement the same way is a natural progression
Barbell Glute Bridges off the Floor: lastly, you can perform the glute bridge from a dead stop position, resetting each rep, while eliminating the need for the bumper plates and bench if they are not accessible.
HOW DO I PROGRAM/PROGRESS IT?
Alike the hip thrusts, the glute bridges are an excellent addition to your exercise programming, and can be included in a multitude of ways. This can be, but not limited to: a high rep/low weight scheme for hypertrophic/muscular endurance benefits, a low rep/high weight scheme for strength and increased power of your pulls off the floor, warm-up exercises, advanced intensity methods, and many more. Start adding these into your training program prior to any lengthening phase glute-based movement, such as the hip thrusts, and start to see those booty gains skyrocket.
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