After hours of sitting at your desk, sitting behind the wheel, and sitting on the couch, the glutes can become underactive. Over time, our bodies adapt to long hours of sitting, resulting in unwanted back pain and tightness, along with some faulty movement patterns. Show
One way to help reverse this issue (in addition to breaking up sitting time) is to incorporate glute bridging into your workout routine. The glute bridge is most often used as an exercise to activate the glutes and build core stability. This exercise is simple to perform and requires no equipment.
How to Perform a Glute Bridge in 5 Steps1. Lay down on your back with your knees bent and your feet flat on the ground. Your feet should be hip-width apart with your toes pointed straight ahead, and your heels should be about 6-8 inches away from your glutes. Place your arms by your sides with your palms turned up toward the ceiling. 3. Raise your hips as high as you can go without arching your back. The goal is to raise your hips until your body is in a straight line from your knee to your hip and to your shoulder. If you feel the muscles in your low back working the most, return to the starting position and reposition your back so that your hips are tucked under, and your abs are engaged. When you raise your hips up, try to maintain a neutral core position to avoid arching the low back. Sample Glute Bridge Workout Routine
Warm-upExerciseSetsDurationCoaching TipFoam roll: Calves, Hip Flexors, Lats1:30 secondsHold on tender spot for 30 secondsStatic Stretch: Calves, Hip Flexors, Lats1:30 secondsHold the stretch for 30 seconds Core/Balance/PlyometricExerciseSetsRepsTempoRestGlute bridge212Slow0Plank2:20 secondsn/a0Single-leg Balance Reach28 per legSlow0Squat Jump with Stabilization283-5 second pause on landing90s
If you'd like to include bridging in the workout's actual resistance portion, here is an example resistance workout for Phase 1: Stabilization Endurance. Note: you’ll want to perform a warm-up, including foam rolling and stretching, followed by a core/balance/plyometric training circuit before your resistance circuit.
ResistanceExerciseSetsRepsTempoRestSquat to cable row215Slow0Push-ups215Slow0Glute Bridge215Slow0Scaption on one leg215Slow90sCool DownStatic Stretch: Calves, Hip Flexor, Lats1:30 secondsHold on tender spot for 30 seconds
Using Weights with the Glute BridgeThe determining factor in whether or not you should add weight to this exercise can be boiled down to one question: Is your goal stability or strength? If stability is your goal, then you’re likely performing glute bridges to activate the glutes and build core stabilization. In this case, you will want to progress the move by challenging your stability instead of increasing the weight. One example of this progression is working up to a single-leg bridge. This will still challenge the glutes while adding additional challenges for the core as it works to stabilize the trunk.
When you begin to add weight to this exercise, you might start with a single dumbbell or a sandbag across the hips. When using a dumbbell, many find it more comfortable to use a folded-up mat or some padding underneath the dumbbell to keep the weight from pressing into the hip bones. Remember to hold onto the weight as you perform the movement so that it doesn’t roll back on you!
Muscles Involved in the Glute BridgeAs the name suggests, the glute bridge primarily targets the glutes, specifically the gluteus maximus. Your hamstrings assist in this hip extension exercise, as well as the transverse abdominis, when you keep your abs tight during the movement. When you add a resistance band just above the knee, you add extra glute activation for the gluteus medius. The Difference Between Hip Thrusts and Glute BridgesThe hip thrust and glute bridge are both effective exercises when it comes to working the glutes. The glute bridge is more commonly used as a bodyweight exercise for glute activation, while the hip thrust is more commonly used as a glute strengthening exercise with a loaded barbell across the hips. The main difference between the hip thrust and the glute bridge is the position. A glute bridge is performed on the ground, while the hip thrust is performed with the upper back leaning against a bench and the feet flat on the floor. Because the shoulders are elevated on a bench, there is greater hip flexion (more bend in the hips) in the hip thrust movement, resulting in a more significant stretch of the glutes due to the increased range of motion. This means that the glutes have to work a little bit harder in a hip thrust than they do during a glute bridge. What Are the Benefits of Glute BridgesGlute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles. By increasing glute activation and strengthening the glutes, not only will your form get better in other exercises, but you might also gain the added benefit of reduced low back pain in your everyday life. What are the 4 steps of respiration?There are four stages: glycolysis, the link reaction, the Krebs cycle and oxidative phosphorylation. During glycolysis, glucose molecules (six-carbon molecules) are split into two pyruvates (three-carbon molecules) during a sequence of enzyme-controlled reactions. This occurs in both aerobic and anaerobic respiration.
Where does the bridge Step occur?The Bridge Reaction
In this reaction, which occurs in the mitochondria, the two pyruvate molecules from glycolysis are converted into two molecules of acetyl coenzyme A (acetyl CoA), with two molecules of CO2 produced as metabolic waste. No ATP is produced.
What is the purpose of the bridge reaction?This reaction is the bridge between the Cytoplasm and the Mitochondria, Anaerobic and Aerobic respiration, and Glycolysis and the Krebs cycle. CoA attaches the 2-C Acetate to the 4-C Oxaloacetic Acid to produce the 6-C compound called Citric Acid. The CoA is regenerated to be used again.
What happens during the transition step of cellular respiration?The transition reaction converts the two molecules of the 3-carbon pyruvate from glycolysis (and other pathways) into two molecules of the 2-carbon molecule acetyl Coenzyme A (acetyl-CoA) and 2 molecules of carbon dioxide.
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