How to Properly do a Glute Bridge

Where sure you either heard of them or have seen them as they  seem to be all are the internet, but what people aren’t showing you is to how to do a glute bridge properly. So what is the point of a flute bridge and how can we make sure we’re doing it properly.

Why?

  • We actually use glute bridges a ton in our physiotherapy programs as they’re a great way to build strength in the glute’s and hamstring without actually loading the spine in a significant way
  • Its predominately posterior chain exercise (which is just a fancy way of saying it targets more specifically across the back half of the body)
  • It generally has a low risk of injury simply because they’re very little compressive forces on the spine.

How

  • In the video we’re demoing using a bench but you can also do these from the ground
  • If using a bench try to put your shoulder blades on the bench so that its sitting directly across them
    • If you’re to low you’re probably going to end up hinges from your spine
    • If you’re to high its probably pushing on your neck a little and making it uncomfortable
  • As you drop your hips down let your chest drop too
    • To often people will drop their hips to the ground but keep their chest pointed straight up causing a big arch in their back
  • Now just drive your hips up to the ceiling while trying to maintain a flat foot

Common mistakes

  • Arched back
    • We slightly talked about this one but arching your back during the glue bridge is actually a really common occurrence
    • We always try to tell people to let there chest drop with their hips they’re meant to move together not separately
  • Placing the bench to high/low (if you’re using the bench)
    • This is also pretty common you want to sit the bench right across the shoulder blades in a comfortable spot

If you’re having back pain check out this article for a quick back stretch!

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Christina Prevett

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