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Proper Form for Glute Bridge:
- Starting Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
- Engage Your Core: Brace your core and keep your lower back neutral against the floor.
- Driving Motion: Push through your heels and squeeze your glutes to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees.
- Peak Contraction: Hold at the top for a second, ensuring your glutes are fully engaged without overextending your lower back.
- Controlled Lowering: Slowly lower your hips back to the floor while maintaining control.
- Breathing: Inhale before lifting, exhale as you push up, and inhale again as you lower down.
Common Mistakes:
- Overarching the Lower Back: Keep your core engaged to prevent excessive arching, which can strain the lower back.
- Lifting with the Lower Back Instead of the Glutes: Focus on squeezing your glutes at the top rather than using your lower back.
- Feet Positioned Too Far or Too Close: Placing feet too far away reduces glute activation, while placing them too close shifts the focus to the quads. Position them so your shins are vertical at the top.
- Letting Knees Cave In: Keep your knees in line with your hips and toes to maintain proper alignment.
- Rushing the Movement: Use a controlled tempo to maximize muscle activation rather than bouncing up and down.
Glute Bridge Tutorial
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