How to Perform Glute Bridge | Best Technique to Bias Your Glutes
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- čas přidán 30. 06. 2024
- The barbell glute bridge has hands down become one of the most popular exercises, and rightfully so. But, we want to be sure we are executing things correctly to maximize the glute-building potential of this valuable exercise.
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0:30 - How to Properly Set Up for the Barbell Glute Bridge
1:25 - How to Properly Execute the Barbell Glute Bridge
3:00 - Common Mistakes Made in Barbell Glute Bridge
Step 1: The setup is one of the most important factors you will face with any exercise, especially the glute bridge.
Step 2.: Be sure your shoulder blades are placed on the bench to give yourself a solid surface to pivot from
Step 3: Your legs should be in a good position to get to full hip extension - I like to think about your squat stance here.
Step 4: Your knee should be stacked above your ankle.
Step 5: The bar should rest comfortably within your hip crease.
Step 6: Your abs/pelvis should move (hinge) as one integrated, cohesive unit.
Step 7: Keep a neutral spine by keeping your chin tucked (slight tuck) - do not look up.
Step 8: To finish the movement, think to pull up with your abs to finish off the great contraction in your glutes!
If you want to learn more about anatomy & biomechanics, learn from where we learned: n1.training/ and n1.education/.
For more videos, articles, and information, head to physiquedevelopment.com.
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So many golden nuggets within this video, they have made a huge difference for PD clients! :)
BANGER AFTER BANGER. Great job guys, most informative fitness brand out there 🙌🏼
Greatly appreciated, man! 😃
Great video! The barbell glute bridge has been a huge favorite to use with my clients for years!
Love this breakdown! All these tips have really help me perfect this for those glute gains!
Excellent tips!!!
So thoughtfully broken down and helpful!
so happy to hear this! what are your goals right now?
Great explanation!!!! Cant wait to give this a try next Glute day
We are so glad that you found it to be helpful! Thanks for watching.
Great video! Although, I will admit I was waiting for the demonstration WITH a barbell (as shown in the thumbnail). But still, thanks for the helpful tips!
Thank you! Here is another video you may find helpful: czcams.com/video/GnKe8QwC-LA/video.html&ab_channel=PhysiqueDevelopment.
Great video! This was clear and easy to follow. Do you have any tips for how to keep the upper body ON the bench? I find myself sinking down and constantly having to readjust between and sometimes during sets.
Thank you, Melissa! Correct me if I'm not following your question properly, but what we would advise is that really push into the bench as you are driving the bar up. This can get tough if you're in a sports bra or open back shirt & while you're sweating the bench may get slick. But, driving into the bench rather than moving on the bench as you are performing the exercise is going to be best.
Thank you so much Sue and Alex! Amazingly helpful info. I noticed my bench flipping back when I first start the movement and its a bit scary when trying to hip thrust with a lot of weight. Do you recommend anything to make sure the bench doesn't move? Thank you for your help!
Thank you, Jacy! We appreciate it. It's common for the bench to move, especially in the beginning. This typically comes from you having a horizontal intent (which may be harder to avoid when the load gets heavier). Trying to keep most of your intent vertical can help while performing the exercise with a heavier bench. If the bench is light, try placing heavier DB's ontop of the legs of the bench to help weigh it down. Or, you could even push it up against the wall if you have the space to do so.
Thanks for the informative video! I saw that some people perform glute bridges from the ground (with back/shoulders on ground); do you see any pros/cons between that method and this?
Good question. We do not use that setup very often (if ever), especially when the client is in a fully equipped space. During lockdowns, while people were without a bench at home, performing them from the floor was more than ok. We view the floor position to be a less effective position to produce high amounts of output. In an elevated setup (back on the bench), we have found ourselves and other clients able to drive more load while being more comfortable all around.
@@PhysiqueDevelopment Ugh. I did it your way rather than the floor setup today and it KILLED ME. I felt it way more against a bench. Not sure if I should thank you or be annoyed 😂
@@killingswine Love it!!! Well, being a little of both is ok too. :)
Oh my god I think I've been making every one of the common mistakes. No wonder my lower back had been aching.
We are so glad our video could help! Thanks for watching.
I am confused I thought this is a hip thrusts?
They are very close to being the same exercise. We often think of the Hip Thrust as the main movement pattern, and the Glute Bridge falls within it as a variation (helping us bias glutes more throughout the exercise). Be sure to listen in from the 1:25 minute mark and beyond as Alex mentions where things start to differ. Also, here is an article we wrote that could help: physiquedevelopment.com/barbell-hip-thrust-easy-to-follow-guide-on-improving-execution/.
What’s the difference between this and the hip thrusts? And why do some people do glute bridge on the floor?
Hey Maressa! The ROM is going to be the main difference between the hip thrust & glute bridge. Whether you are performing it from the floor or in the fashion you see in this video, it is going to be more specific to the glutes rather than utilizing multiple muscle groups.
Can you do this with a stability ball? Or must you use a bench?
We would recommend a more stable surface (like a bench) if the primary goal of the exercise is to challenge the glutes.
The main deference between bridge + back extension ???
I'm not sure I'm following your question completely, do you mind rephrasing? I apologize!
Is this the same as a hip thrust?
Very similar, in the video we speak to the similarities & what separates the two exercises is going to be the range of motion that is accomplished.