Glute Bridge Exercise Progressions for Rotary Stability

Functional Stability Training for the CoreIt is no secret that proper hip extension and glute activation is an important component to optimal movement patterns.  I’ve talked several times about some great glute exercises, including one of my favorite exercises to starting turning on the glutes, the kneeling hip thrust (which was just featured on Greatist.com).

 

Glute Bridge Exercise Progressions

The bridge exercise is one of the most simple exercises you can perform to start training the glutes to extend the hip.  As my patients and athletes progress and learn to master activating the glutes, my next step in the glute exercise progression is to work on stabilizing the core while training the hips to extend.

This is a very important component of core control and a key in preventing low back injuries.  The lumbar spine should be able to stabilize while the lower extremity extends, minimizing the stress on the low back.

Below is a great video example of a glute bridge exercise progression that I discuss in my new educational program with Eric Cressey, Functional Stability Training for the Core.  During the clip, I discuss some of my thoughts of how to train rotary stability during the glute bridge exercise.  I even throw in some manual exercise techniques as well.  I really love this exercise and use it daily!

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Combining Glute Activity with Rotary Stability Training

The exercise begins by bracing and stabilizing your lumbar spine before performing the bridge.  Once the person is ready to progress, you can slowly extend the knee to really turn on the plant leg glute while requiring the lumbar spine and pelvis to stabilize and prevent rotation.  This is a great way to incorporate rotary stability training with an exercise designed to train the glutes.  What a great combo!

This is one of the many great exercise progression Cressey and I discuss in our new online educational program , Functional Stability Training for the Core.  Go to the Functional Stability Training website for more details on the program.  This program is brand new and if you purchase this week during the introductory sale, you can get a great discount on this program!  The special price is $77 but goes up to $97 next week.

The program is completely online (with an optional DVD if you wish) so you can jump right in and start advancing your core training programs immediately!

Functional Stability Training for the Core

Lean More about FST for the Core

 

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  • http://www.benbruno.com Ben Bruno

    Hey Mike, great post. I’ve been doing that single leg bridge exercise, but watching your video, I realize I’ve been raising the opposite leg too much. Thanks for the tip and I’ll work on that.

  • Andy

    Great post! Simple but effective exercise. A regression variation of this exercise that I often use with patients is instead of lifting their contralateral leg in midair esp if they don’t have the stability to hold the leg out, they hold their knee to chest and then perform the single leg bridge.

    • http://mikereinold.com Mike Reinold

      Good regression Andy, I like it, especially for those with issues with rotary stability. This will make this less challenging for rotary stability (but more challenging on unilateral glute strength). Thanks!

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  • Matthew Ratcliffe

    Mike, I love this exercise… I haven’t seen this version of the bridge before. Just one question. You mention in the video, that you didn’t want him to stabilize with his iliopsoas. Technically speaking though, even though he isn’t FIRST activating his hip flexors through concentric contraction. With his leg extended, he would have to be stabilizing with his hip flexors isometrically. I could be missing something (as I usually do, lol), just some clarification would be great.

    • http://mikereinold.com Mike Reinold

      The iliipsoas group is certainly going to be involved in the stabilization process. What I was referring to was to make sure the iliopsoas wasnt the dominant stabilizer. I personally just think we tend to use the posas to stabilize the spine so try to de-emphasize as much as possible. Technically you are absolutely correct.

  • Matthew Ratcliffe

    That was a crazy fast response Mike. I totally get what you’re saying and it makes total sense. I’ve literally showed a ton of people this since you posted it, all credit to you sir, thank you.

  • Craig

    If there is any pelvic movement whatsoever when lifting a foot off the surface is it too advanced? I often ask myself this. Thanks

    • http://mikereinold.com Mike Reinold

      The key is to stabilize and prevent pelvic movement!

  • Peter Rizzo

    Hey guys, I tried to go on last week and order and I only have american express. Is there another way I can purchase?

    • http://mikereinold.com Mike Reinold

      Sorry, no AMEX

    • http://Website(optional) Greg

      you could buy a prepaid visa with your amex and use that?

  • http://www.raleighpersonaltrainer.org Nick Outlaw

    Mike,

    Thanks for the video! I really like your queing and how you applied manual resistance to him in multiple directions!! Will try this today on next client who was just going to do boring bridges with.

    • http://mikereinold.com Mike Reinold

      Nice, let me know how it goes Nick!

  • Nazar Taher

    Hi mike, I realy like your posts.
    Do you think we can ad upper limb motion + resistant if the patient cannot do knee extension

    Thank you for the posts again.

  • http://www.delicious.com/url/54d9eda572fc7336028ae87aef4201b3 Dorothy

    Hey I know this is off topic but I was wondering if you
    knew of any widgets I could add to my blog that
    automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

    • http://mikereinold.com Mike Reinold

      TwitterFeed.com

  • http://Website(optional) Fred

    Is there a glute squeezing or heel pressing cue with this?

    • http://www.mikereinold.com Mike Reinold

      Sure, there can be. Both work depending on your goals.