We’ve all heard how important squats are and that we should be doing them. But sometimes after a tough squat workout they leave you wondering why do squats hurt my ...
10 Benefits of Glute Bridges That Really Do Make A Difference
You’ve probably been in the gym before and seen someone doing glute badges and wondered what are the benefits of glute bridges
In this blog post we’re going to be delving into the benefits of glute bridges and workouts and ways to maximize them.
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Here are some of the benefits of glute bridges you will gain:
You’ll have great posture:
When you spend the majority of your day sitting, your glute muscles can get weaker, while the hip flexors in the front of your thighs can shorten, making them feel tight.
Eventually, you will end up slouching as your tight hip flexors pull you forward and your glutes aren’t strong enough to pull you upright.
But when you practice glute bridges regularly you are targeting your glutes and your lower back muscles, those muscles that are meant to hold your body upright will be getting stronger.
Strengthening the glutes and erector spinae helps you keep your posture upright whether you’re standing or sitting throughout your day.
Strengthens your core:
Although the exercise targets the butt area, the glute bridge does a great job of activating and strengthening your core stabilizer muscles.
The transversus abdominis and multifidus muscles enclose your entire midsection. They are designed to support the spine and when reinforced will hold the stomach in like a corset.
This exercise contributes towards flattening your tummy, focusing on the muscles in your six pack, and working the obliques, which will give you a more defined waistline.
You’ll tone and shape your butt:
The bridge and the squat incorporate hip and knee extension so they use the same set of muscles, which includes the gluteus maximus and quadriceps.
But the main muscle used in the bridge is the gluteus maximus muscle, the largest one in the buttocks.
And that will go a long way towards toning your butt to give you the shape you want!
They will help with lower-back pain:
The bridge helps to reduce lower-back pain as well. It works the hamstrings, lower back, abs, in addition to the glutes.
With many of the benefits similar to that of a squat, another plus for the glute bridge is that it does not place any pressure on the lower back.
This is also a great exercise for people who are unable to squat due to back, hip, or knee pain. With the bridge, a person can work on these muscles while lying down and avoid putting pressure on his joints.
The glute bridge, which is much easier to learn than the squat, can be used as a training tool for building up to the full squat exercise.
Glute bridges can improve your golf game:
Strong glutes will help stabilize your pelvis so you can stay in the correct posture throughout the swing, from start to finish. This will give you a stronger and more consistent swing.
“Golfers with a low handicap are more likely to have increased pelvic rotation speed as well as increased gluteus maximus and medius strength when compared to high handicap golfers.” –Callaway, Glaws et al. from the International Journal of Sports Physical Therapy.
Will help decrease your knee pain
One of the main reasons for knee pain is lack of control of the femur, the upper leg bone.
Not having enough control of the femur can have the femur sliding forward, causing internal rotation or collapsing towards the midline of the body.
These movements are often associated with knee pain. The glutes play a big part in controlling the femur at the hip joint which affects how the other bones of the knee joint work together.
Give you a stronger back:
Glute bridges not only work the hip extension but they also safely and effectively work the posterior muscles.
Do not overlook the muscles that line your posterior chain as it is the most influential muscle group in your body.
Remember, you need a strong back to have a strong body.
These muscles–which run from your calves, glutes, hamstrings and lower back–are extremely important for healthy movement, great posture, athleticism, and a back that is free from pain and discomfort.
Sprint faster, and jump higher:
Glute bridges are also beneficial in helping you run faster and jump higher since they strengthen the hip and leg muscles used in these activities. People often believe that you must work the calves, that they must do hundreds of calf raises to hopefully get the height and speed that they want. But this isn’t true, the power and speed you crave
People often believe that you must work the calves, that they must do hundreds of calf raises to hopefully get the height and speed that they want. But this isn’t true, the power and speed you crave
But this isn’t true, the power and speed you crave comes from the glutes. Studies have also found that correcting muscle deficiencies in the area of the hips and glutes will help minimize leg and knee issues for runners.
Correct your muscles imbalances:
Another great reason for adding a posterior move to your routine is that many people tend to focus and over train certain parts of their bodies, resulting in muscle imbalances.
Training only the front of your abs will leave your backside weaker and more susceptible to injuries.
Some trainers say that lower back issue often happens after people spend all their time doing crunches or other exercises that compress the spine.
One way to get stronger, and to avoid injury, is to work opposing muscle groups.
A more balanced approach to working out both sides of the body gives you good results.
Glute bridges will help improve your squats and deadlifts:
To help fire up the glutes for improving bench presses, incorporate glute bridges to a weight lifting program.
Leg drive is a huge part of lifting heavy weight. In particular, activating the glutes to aid the transference of power from the lower body to the upper body, as well as protecting the lower back, is often forgotten when bench pressing.
Some people have found that performing a few sets of fast barbell glute bridges to activate the glutes before benching can lead to improved bench presses.
Consistently doing bridges will help your glutes become as strong as your quads and hamstrings.
How To Do a Glute Bridge
- Lie with your back on the floor, knees bent at 90 degrees, and feet flat on the floor.
- Your feet should be hip-width apart and close to your butt. To protect the lower back contract your glutes and squeeze your abs.
- Continue contracting as you lift your hips up off the floor, hold at the top for a moment, and then lower back to the floor with control.
- Do not rush your bridges, take the time to pause at the top and feel your glutes kick in. Source: http://healthyliving.azcentral.com/benefits-bridge-squat-exercises-15484.html
This link is a video from Bret Contreras, who popularized the barbell glute bridge and is also known as The Glute Guy.
This video is great for learning the basics and making sure hips and glutes are positioned correctly and the proper form is used.
It shows three basic lower body exercises: the Box Squat, Hip Hinge, and Glute Bridge. The segment on the Glute Bridge comes in after the 9-minute mark of the video.
Although glute bridges can be done with your body weight alone for resistance, there are various ways to add interest and to make them more challenging.
The basic move becomes a more advanced one by bringing a weight plate or barbell across your hips as you perform the exercise.
To add variety and intensity to the glute bridge exercise, the best tools to use are bands, benches and stability balls.
This is similar to the traditional glute bridge but only one leg is used at a time. By balancing on just one leg the core becomes more involved. Your abs will have to kick in to help balance and stabilize the body.
- Lie on your back, your hands placed by your sides, knees bent and feet flat on the floor.
- Raise one leg off the floor, bend it to 90 degrees or point your toes towards the ceiling. Make sure you don’t swing the raised leg as you lift.
- Push up through your heels and upper back, while lifting your hips as high as possible.
- Hold at the top and lower back down slowly.
- Keep your abs braced so you don’t feel it in your lower back.
Marching Glute Bridge
This bridge exercise works the individual sides of your body, which helps isolate muscles, pinpoints imbalances and shores them up. Your obliques also get some attention here, which is crucial for spine stability and rotating your body smoothly.
- Lie on your back, your knees should be bent and feet flat on the floor.
- Place your hands at your sides, palms facing down, or above your head.
- Press into a bridge as you lift your hips and butt off the floor.
- With your left knee bent, lift your left foot off the floor until your left knee is directly above your left hip.
- Flex your left foot as your right foot presses into the floor for stability.
- Bring your left foot back to the ground and repeat with your right leg.
- Be sure to keep your hips lifted the entire time. Continue for 30 seconds.
Stability Ball Bridge
Incorporating a stability ball to the glute bridge brings the exercise to a more advanced level. Target the core to help keep the body balanced and in line. Lie faceup with knees bent, place feet on top of a stability ball.
- Brace your abs to keep the ball still as you press through your heels and elevate your hips by squeezing your glutes.
- Rest on your shoulders and upper back as you keep the body in a straight line, don’t let your hips drop.
- Slowly lower hips to the ground while keeping the ball still.
1 Leg (TRX) Glute Bridge
This challenging move really works your core for stabilization as well as firing up your glute muscles.
- Secure 2 TRX straps together by looping one handle through the other.
- Lie on your back with your arms at your sides, knees bent, one heel inside the TRX straps so that the TRX hangs vertically, and the other heel in the air with knee still bent.
- Squeeze your glute to lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold for 1 to 2 seconds.
- Slowly lower your hips back to the ground.
- Complete the set on one side before repeating on the other leg. (http://www.coreperformance.com/knowledge/movements/glute-bridge-1-eg-trx.html)
Conclusion for the benefits of glute bridges
Here is a video for barbell glute bridges:
If, after reading this article, you are convinced that glute bridges are one exercise you must add to your routine. Then you might be wondering when you should add them?
A great place to add glute bridges is at the end of your abs routine.
Don’t forget that for added comfort on your workout … you need
Performing glute bridges at that point will help relieve the tension in your lower back. It tends to accumulate from doing crunches or sit-ups, or other ab exercises that are done with your back to the floor.
It’s a release for the lower back after focusing on the core. It’s beneficial for you to bend the spine in the opposite direction it was just in.
This will give your body the stretching it really needs. As well as a great release for all the tension that built up from the work you did on the front.
We are hoping that you get some valuable information about the benefits of glute bridges.
Stay tuned for more.