Glute Activation: Basic Glute Bridge [VIDEO]
If you read my last post on gluteal amnesia, you’ve been waiting eagerly for this one to show you some activation exercises (at least I hope so).
Once you’ve calmed down the hip flexors you’ll have an opportunity to backfill that new flexibility with some activation on the other side of the joint, which is where the following movements come into play.
In general, start with a manageable amount of sets and reps and work your way up. I’d suggest trying one set of 8-12, see how you feel and adjust accordingly. You’ll get better results from keeping the muscle working throughout each repetition, so don’t go too fast!
Here are some other variations:
The Marching Glute Bridge – greater challenge to each side. Don’t let your hips sink – http://www.youtube.com/watch?v=nlLKy0ROnkM
The Stability Ball Bridge – more work for the abdominals to “steer” the ball and keep you from falling off – http://www.youtube.com/watch?v=605w4sL_9nA
The Bench Bridge – keep your low back from rounding or arching and focus on all the movement through your hips – http://www.youtube.com/watch?v=Ioh_gJwIHqc
The Marching Bench Bridge – similar to the floor version, but more core challenge because there’s less body contact on solid surface- http://www.youtube.com/watch?v=P6pEUusnrqE
There are many ways of working the glutes, but these are some of my favorite activation movements. You may have noticed that my toes are up in all the videos – make sure you do that yourself to keep your quads from helping too much. Give them a shot and bring your glutes back on line!