People say "no squat, no hips", of course, in addition to squatting, there are some movements that can also effectively stimulate the hip muscles. Among them, there is such a good move, but at the same time, it is also a move that is easy to make mistakes, it is the hip bridge. Glute bridge, is to rely on the strength of the buttocks to lift the body into a bridge shape. You can also use the Olympic barbell to increase the strength of the training. You can also increase the intensity of your training with an Olympic barbell.
What are the benefits of a glute bridge?
First of all, the glute bridge practice venue is convenient, and the requirements for clothing are not high. A yoga mat or even a hard bed sofa can start the practice;
Second, it activates the glutes. In the running circle, there is a classic summary: if you can't run well, your butt may not work. It's about training your glutes. Strong glutes provide stability, help you keep your pelvis balanced, and can give you the energy to run to prevent injuries.
In addition, the hip bridge also has a good improvement effect on the correction of leg shape and false hip width. So, shaping the hip bridge is really essential!
Of course, no matter what the action is, it must be based on the correct movement posture. Otherwise, the effect will not be seen, and it is very likely that the injury will come out first.
The correct posture of the Glute bridge
1. Lie flat on the mat, with the palms of the hands down on both sides of the body, the legs are slightly apart to be slightly wider than the shoulders and bent at a 60-degree angle, and the soles of the feet are flat on the mat surface;
2. In the bridge position, the shoulders, hips and knees should be at least in a straight line, and the hip joint can be slightly higher than the straight line, but never lower than the straight line;
3. The knee joint is close to 90°
4. The heel is on the ground, and the toes are hooked;
5. The distance between the feet is hip-width, and the ground is on the shoulders.
6. Lie on your back on the ground, knees bent, feet flat on the ground
7. Lift the hips so that the body forms a straight line from the shoulders to the knees.
8. Pause in the high position for 5 seconds, then lower the body back to the starting position.
Key point
Foot
The foot is the detail factor that most influences the outcome of a glute bridge training session. The position of the feet is wrong, and the gluteus maximus is not stimulated at all!
1. Wide Space Between Feet: Targets the lower part of the gluteus maximus more.
2. Narrow space between feet: more targeting the upper part of the gluteus maximus
3. Foot position forward: The hamstrings will dominate the force
4. Feet back: quadriceps pull tight, inhibiting hip extensors
5. The inner figure and the outside of the foot are off the ground: the gluteus maximus cannot do peak contraction
6. Outer figure and inner foot off the ground: Insufficient stimulation of the upper gluteus maximus, too much involvement of other abductors; instability
7. Forefoot off the ground: hamstring hyperactivation
8. The heel is off the ground: the calf is prone to soreness and fatigue, and the stability is insufficient
9. Stepping on the training bench: Angle problems lead to over-activation of the hamstrings, including the inability of the balls of the feet to hit the ground
10. Step on a hemisphere or yoga ball: Overactive leg muscles for stability
If you want to train the upper gluteus maximus, the distance between the feet is narrower; if you want to train the lower gluteus maximus, the feet are slightly wider.
In the hip extended position, the best fore-and-aft distance of the foot is so that the calf is perpendicular to the ground.
The height of the training bench, preferably equal to the length of the calf.
Pelvic core stabilization can be practiced with a yoga ball, but for weight-bearing hypertrophy exercises, keep your feet on the ground.
Waist
There are two common reasons for lumbar discomfort during hip bridge. One is the wrong pattern. The movement of extending the spine due to the desire to "lift" the weight higher will lead to excessive force on the paraspinal muscles and cause lumbar discomfort. There is also a more complicated one. When the upper part of the gluteus maximus is fully contracted, the lumbar back fascia, erector spinae and other paravertebral soft tissues will be pulled through the ligaments and fascia to stretch the lumbar spine. cause lumbar discomfort.
One of the two cases is the pattern, the other is the lack of gluteal muscle endurance, and of course, it may also be that the weight is too large. So, either reduce the weight or adjust the training for each situation. In addition, it is also a good idea to learn to exhale and tuck your abdomen during peak contractions to combat lumbar extension.
Neck
On the premise that the flexibility of the thoracic spine is good and the training bench is relatively wide, the head can be directly rested on the training bench without affecting the hip bridge movement, and the neck is relatively relaxed.
If you don't have this condition, you must learn to close the chin and activate the deep anterior neck muscles to protect the cervical spine. Otherwise, the sternocleidomastoid and scalene muscles will be overactivated, which will bring great pressure to the cervical spine. In addition, tummy tuck will help you maintain a reasonable cervical spine angle, so don't bulge your belly.
