How to Do a Proper Glute Bridge

Hi, this is Lindsey Bomgren, and I'm gonna walk you through how to do a proper glute bridge. All right, this is for the lower body. It's very low-impact, anyone can do it. It's all while lying on your back. So no squats or anything, but we're gonna get right into those glutes still. But it's not just for the glutes, it's for the hamstrings and core as well. So we'll go ahead and just roll on back, all the way down onto your back. Neck and shoulders relaxed, pull those shoulders down. Take the palms of your hands and drive them into the ground. Feet are about shoulder-width distance apart right here, just lined up, heels pressing into the ground. I'm gonna lift my glutes up off the ground, squeezing through the glutes and hamstrings. Now, this is also a core exercise. So, really think about pulling that belly button back, engaging that core as you lift up, not arching the back, but keeping a neutral spine, squeezing through the glutes and hamstrings, pressing through the heels. We're gonna take that all the way down and bring it back up again. So really push up through the heels, squeeze the glutes and hamstrings at the top. Hold it here and bring it all the way back down. One more time. We're gonna bring it all the way up. Now think about holding those knees right where they are. Don't let them fall out away from the body, really keep 'em pulled together. Keep those inner thighs engaged as you hold here. One more time. We're gonna take it all the way down then all the way up. Now we're gonna hold it here and walk through a couple of variations. You can hold at the top just as we're doing, an isometric hold here. Really focusing on those hamstrings, glutes and core. You can take it up to a tiny pulse right here. Add a little pulse, little squeezes through the glutes. Okay, add a little bit of movement here. And if you get really comfortable in this position, you can take it up to a single-leg glute bridge, where I lift one leg up off the ground, taking all the weight over to my left heel. Again, I can go all the way down and all the way up, really driving through that left glute, while keeping my right hip square to my left hip, down and up. You can add a little bit of movement here and bring the knee in and push it up too. Okay, what's really important is keeping those hips nice and square towards that ceiling, driving it in. Take it down, then of course, you'd wanna repeat that on the other leg, driving all the way through my right heel, and now focusing on my left leg being lifted, take it down. Drive up through that right heel. Again, really focusing on keeping the core engaged throughout the entire exercise as well as squeezing those glutes and hamstrings as you perform the entire set of glute bridges.