In my last article, I spoke about the benefits of the Glute Bridge, along with a tutorial on the exercise. Now, we’ll further discuss modifications that can be made to the move to further work the Posterior Chain by simply elevating your feet. Along with further strengthening your hips, this simple modification will also strengthen your hamstrings as well as stretch your hips. In turn this can help reduce low back pain if that’s something you’re currently dealing with.
Glute Bridge With Slight Elevation
For this modification I’m only stressing the slight elevation because, while most people would perform this using a medicine ball, I simply do not have one. So, if you’re on the same boat as I am, you can simply perform this using any kind of small platform. In my case, I’ll be using my foam roller.
- Much like the traditional Glute Bridge, you ‘ll begin by lying on your back, your hands to your sides, in front of your shoulders.
- Place your feet on the medicine ball, or chose apparatus, this time with your feet as close together as possible, as this while further reinforce stability.
- Once you’re set up, begin to raise your hips until they are mid line with your legs. Because you’ll be raising your hips higher than usual, you can drive through your heel as needed. Make sure you feel your hamstrings working while performing this move.
Glute Bridge With Feet On A Bench
For this modification, it’s highly recommended that you use a bench in your gym. But, if you decided to perform these at home, as I prefer to do, you may once again use a platform of your choice. Therefore, for this demonstration I’ll be relying on my coffee table, as seen above. Luckily it isn’t glass!
- Once again, lie on your back, hands to your sides, in front of your shoulders.
- When setting up the bench, make sure the bench is facing you horizontally, not vertically, therefore, your feet will have room to rest. Make sure that, as you set up your foot positioning, that your legs are as close to the table and in as straight of a line as possible.
- Raise your hips as high as you can, until they are mid line with your legs. This will be more challenging. So make sure you keep nice and tight while raising your hips.
If you’re like me and you have issues with setting yourself up for bench pressing, this might serve as a great way reinforce keeping your core and lower body tight. I’ve already seen the change in my own set up. I can raise my hips higher while packing my shoulders together, and I’m able to activate my entire lower body before I even place my feet on the ground.
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