This is one of my favourite exercises and its the one I teach nearly all of my clients.
In recent years more “Functional & Compound” movements like a squat have become the “hot” exercises for glute strength. I agree these type of exercises are ultimately the level you want to get to. However not everyone especially novice athletes has the training, the coaching, the form or the neuromuscular control to perform these exercises correctly.
I feel this is where the Bridge exercise earns its merits. It is an excellent way to teach neuromuscular control and activation of the glutes. More importantly it teaches the athlete a certain discipline. It demonstrates that a high level of concentration is needed to perform exercises properly. It also has many progressions which can be used to advance the athlete.
How to perform:
Step 1
Pilates Rest Position to a Posterior Pelvic Tilt
Place your feet and knees a fist width distance apart. Imagine your pelvis is a bucket of water. Tip it backwards to spill some water out the back of the bucket and you will feel your back gently flatten onto the mat.
Step 2
The Lift
Pushing down through your heels gently raise your tailbone up off the floor, imaging you are peeling your spine off the floor bone by bone until you are resting on your shoulder blades. Hold the bridge position. Engage gluts and try and relax hamstrings. Relax head, neck , shoulders and hands. Keep knees fist width distance apart.
Step 3
The Descent
Lower the bridge by drawing the breastbone downwards towards the mat, continue to peel your spine back onto the mat bone by bone until the tailbone connects the mat and the spine returns to neutral.
It’s a great exercise for all levels of athletes and all sports, so please feel free to tag a friend who might benefit from it.
Check-outwww.physioperformance.ie/dev for more information on glute exercises