Do you know the glute bridge?

The glute bridge is a golden lumbar protection action to protect the lumbar spine ace action glute bridge, that is, when lying flat on the ground to support the hips, so that the body presents the shape of an arch bridge, is a core activation, help to protect the waist of the golden action. To complete a standard hip bridge, pay attention to the body's point of force: it should be the hip force, not the waist force.

We will share the steps of the correct glute bridge below:

Sitting Position

Hands holding the knee joints, heels from the buttocks about a foot distance, feet spacing and hip width.

Lying on your back

Arms on both sides of the body to keep the torso more stable, full feet on the ground for support; head slightly closed, chin as tight as possible to ensure that the vertebrae are vertical.

Bridge

Firstly, tighten the abdomen, and forcefully clench the buttocks; then gradually lift off the ground in the order of hip-thoracic vertebrae-shoulder blades, leaving only the shoulders to form a support with the ground. Finally, ensure that the knees, hips and shoulders are in the same straight line, and maintain the power of the abdomen and hips for about 10 to 15 seconds. The action should fully feel the gluteus maximus power, be careful not to make an arch waist.

Fall back

The hips should descend slowly and in a controlled manner, return to the starting position and repeat the movement. Each exercise can be repeated 5 to 10 times.

Breathing

Exhale quickly during the rising power phase and inhale slowly during the falling relaxation phase. For example, a movement can be completed in about 7 seconds, 1 second for the rising phase, 3 seconds for the top hold and 3 seconds for the descent.

Here are  few glute bridge fitness equipment for you：

Glute Bridge and Hip Thrust Machine                                                                                                          Glute Bridge Plateform