In July's newsletter I showed you how to perform the basic glute bridge as well as 1 progression. If you're ready to take it to the next level, read on.
GLUTE BRIDGE ON AN INCLINE
Performing the glute bridge on an incline adds to the difficulty.
Start by lying on your back with knees bent at 90 degrees. Place the middle of the sole of your foot on the box, step (or whatever you have at home). Your feet should be hip width apart.
Bend your elbows so that only your upper arm is on the ground.
Drive up through your heels to lift your glutes off the ground. Squeeze your glutes hard through this motion and keep your belly button drawn in. All of your weight should be balanced between your shoulders and feet.
Make sure you're driving straight up and that your knees aren't caving inwards or outwards.
Hold the squeeze on your glutes for 3-5 seconds at the top and then lower smoothly all the way back down. Repeating 12-15 times per set.
You should feel this move in your glutes and hamstrings, not in your lower back. If you're feeling it in your lower back you are most likely raising your hips too high and hyperextending your back.
This move can also be made harder by slowing down the tempo. Just like the glute bridge with feet on the floor, it can also be progressed to a single leg variation but only if you can perform the above steps with good form for at least 2 sets.
WEIGHTED GLUTE BRIDGE
To perform this variation, position yourself as above but with your feet on the ground. Your feet should be close enough that you can graze your heels with your fingertips.
Place a weight on your lower stomach area and hold it in place so it doesn't fall off or towards your head when you raise your hips.
Perform the exercise as above, but again, ensure you don't let your knees fall inwards or outwards, and don't hyperextend your lower back as you squeeze your glutes at the top.
Don't rush through these exercises. Take the time to hold at the top and feel the glutes activate.