Exercise Modification Series: Glute Bridge

What Is The Glute Bridge?

The Glute Bridge is a strength exercise that targets multiple muscles:

• The main muscle - the Glutes (butt muscles)
• The back aspect of the thigh, called the Hamstrings
• The front of the torso, known as the Abdominals 
• Long vertical back muscles close to the spine, known as the Erector Spina

Building these muscles is important as it is used in many functional activities. The Glute Bridge helps you build muscles that are highly involved with daily activities like:

• Walking
• Running
• Jumping
• Various Sports 
• & Helps Improve Balance

Performing The Glute Bridge Properly

This exercise is performed by laying on your back on a flat surface; a yoga mat can be used if present:

1. Find an open space on the floor and lie on your back with your hands on the floor at your sides.
2. Bend your knees and place your feet flat on the floor. Your feet should be directly under your bent knees.
3. Tighten your abdominals and glute muscles by pushing your low back flat into the ground.
4. Raise your hips up to the ceiling to create a straight line from your knees to your shoulders.
5. Squeeze your abdominals and glute muscles and hold for the designated time stated.
6. Lower your  hips back to the floor  to return to the starting position.

How Spectrum Sports Modifies The Glute Bridge

• Height of the Glute Bridge: The hips should raise up to form a straight line with the rest of the body, if the athlete can not lift that high they are encouraged to lift as high as they can to work the muscles and improve their balance!
• Feet Position: Ensuring each athlete's heels are down and flat on the ground ensures that they are using the correct muscles without compensating to use additional muscles. Also, bringing the feet further from the hips can make the movement easier, while the feet closer to the hips can make the movement harder.  
• Weight: A simple glute bridge is not performed with any weight. If the exercise is too easy, weight can be added to hold at the hips. 
• Time to complete each repetition: Each athlete is encouraged to go slow with each glute bridge up and also down. Adding or subtracting the time it takes for each repetition can make this exercise harder or easier. 

How to Complete at Home

An individual can position themselves on the floor in an open area and practice bringing their hips up towards the ceiling and down towards the floor.