Even if you are in excellent athletic shape and practice cardio every single day, you are still subject to that mysterious back pain, knee injuries, muscle tightness and dysfunctional hip movement… This exercise called , the glute bridge, will eliminate all of those dysfunctions and discomforts once you strengthen and continue to nurture the muscle. Read below to see how:

 

Level 1: Traditional Glute Bridge

Start on your back, with your feet on the floor close to your hips, with your arms at your side. Smoothly lift your hips so that your body is in a straight line from knees to chest. Pause at the top, squeezing your glutes. Then, lower slowly back to the floor. Perform 10 to 15 repetitions every day for two weeks or until you can perform 15 repetitions while meeting the checkpoints.

Level 2: One-Leg Glute Bridge

Start on your back, as if you were going to perform a Traditional Glute Bridge. Before you lift your hips, however, point one foot straight into the air. Keeping that leg elevated, perform a glute bridge while keeping your hips level. Perform 10 to 15 repetitions on each side every other day for two weeks or until you can smoothly perform 15 repetitions while meeting the checkpoints.

Level 3: Glute Bridge on Box

From a Traditional Glute Bridge position, put your feet up on a very secure “box,” which could be a sturdy box, a coffee table, or a chair (perhaps pushing the object against a wall so that it definitely will not move). Then, lift your hips so that your body is a straight line from knees to chest. Perform 10 to 15 repetitions every other day for two weeks or until you can perform 15 repetitions while meeting the checkpoints.

Level 4: One-Leg Glute Bridge on Box

Instead of keeping both feet on the box, keep one foot straight up in the air so that you are only performing the movement with one leg. Perform 10 to 15 repetitions on each side. Perform this modification three times per week for two weeks or until you can easily perform 15 repetitions while meeting the checkpoints.

Level 5: Hip Thrusts With Deficit

Find another stable box, short table, or chair in addition to the one that you are already using. If you need to, brace both boxes against walls or other sturdy surface, so that no sliding occurs.

Place your shoulders on one box and your feet on the other box. This will create a deficit, meaning that your hips will be able to drop below your shoulders. From this position, allow your hips to slowly move all the way to the floor, and then back up into a full bridge position. Perform 10 to 15 repetitions three times per week for two weeks or until you can perform 15 repetitions smoothly while meeting the checkpoints.

Level 6: Single-Leg Hip Thrusts With Deficit

This ultimate variation of the glute bridge requires extreme strength and control, so be sure that you are meeting the checkpoints for the other progressions before adding this move into your routine!

Again, place your shoulders on one box, and place your feet on another box. Then, lift one foot into the air and allow your hips to gently touch down to the floor. Keeping that foot and leg elevated, push your hips back up through the deficit space and into a full One-Leg Glute Bridge. Perform 10 to 15 repetitions on each side.


Original Source:

http://www.mindbodygreen.com/0-24611/the-one-muscle-everyone-should-train-every-day-and-how-to-do-it.html

About The Author

Texas raised with southern ways, transplanted into a San Diego, California daze! I have an itch for adventure and an undeniable want for leaps of faith! Looking for inspiration in each and every day and sharing a few Happy Healthy Wealthy Life Hacks I've found along the way :)Haley Edwards- Marketing Ninja- The Ultimate Game of Life

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