From Basic to Advanced: Glute bridge variations for athletes
This simple, fundamental, exercise is one of our most frequently performed exercises.
We use it as a:
warm-up
#mobility exercise
glute-strengthener
precursor to other drills
We also like it because it's:
easy to do
doesn't require any equipment
doesn't take up space
Listed below are a few reminders, teaching points and progressions that will benefit any athlete.
For youth athletes that struggle with maintaining balance on 1 leg, stick with both feet on the ground and spend more time pausing at the top of the movement to build strength, before progressing to single-leg variations.
Did we mention the mobility benefit from this drill? We've noticed especially with youth athletes going through growth spurts, extending the hips and pausing at the top makes a HUGE difference in improving hip #flexibility and glute strengthening.
1) Glute Bridges - arms crossed on chest
+ Crossing the arms on chest adds just a little bit more stability work to overcome. For youth athletes that struggle with this, simply place arms on the ground
+ Keep ankles dorsiflexed. Heels down, toes up. This helps to ensure the glutes and hamstrings are targeted more and not as much on the quads
+ extend hips up high, but avoid hyperextending lower back.
+ pause at the top for 1-2 secs and squeeze glutes
+ perform 1-3 sets for 10 - 20 reps
Progress to:
2) Single-Leg Glute Bridges
+ Again, crossing the arms on chest adds just a little bit more stability work to overcome, or simply place arms on the ground.
+ Keep ankles dorsiflexed. Heels down, toes up.
+ extend hips up high, but avoid hyperextending lower back.
+ pause at the top for 1-2 secs and squeeze glutes
+ perform 1-3 sets for 10 - 20 reps
Want to progress it further?
3) Feet-elevated Glute Bridge
+ Hand position - start with hands on the ground
+ Keep ankles dorsiflexed. Heels down, toes up.
+ extend hips up high, but avoid hyperextending lower back. Special attention to Coach Cassidy's back. She's maintaining a straight back, avoid overarching her lower back.
+ pause at the top for 1-2 secs and squeeze glutes
+ perform 1-3 sets for 10 - 20 reps
4) Single-leg elevated Glute Bridge
+ Hand position - start with hands on the ground
+ Keep ankles dorsiflexed. Heels down, toes up.
+ extend hips up high, but avoid hyperextending lower back.
+ pause at the top for 1-2 secs and squeeze glutes
+ perform 1-3 sets for 10 - 20 reps