glute bridge

The Glute Bridge – Strengthen your Legs with this simple exercise.

Jason St Clair Newman Football training, development, Health, Injury Prevention, Learning, Performance

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How to do the Glute Bridge 

The Glute Bridge is one of those exercises that seems it should be quite easy but can be a little tough for some.

In this article I’ll introduce you to the basic exercise (which many of you will have already been doing at trainings) and also give you a couple of tougher ones which you may or may have not seen.

The glute bridge is one of our Key Foundation exercises at the academy as it helps strengthen the back of the thighs, your glutes (bum), and your lower back.

These muscles are important as they help you to run fast, change direction quickly and avoid injury.

Step 1.

Lay on your back with your legs bent to 90 degrees.

Step 2.

Turn your hands so your palms are facing the sky/ceiling

Step 3.

Lift your toes so just your heels are touching the ground with your feet – you are now in the start position

Step 4.

Slowly curl your hips back and lift your hips off the ground squeezing your glutes (bum) as hard as possible

Step 5.

Slowly return to the start position and repeat.

Aim for 10 reps and then build up to 20 as a goal before trying the harder version.

For the harder version, start with 6 reps each leg and build it up to 10-15 reps each leg.

To easy?

Try the single leg version

shown below

Once you can do the first two versions with great form you should find you feel a lot stronger in your legs.

You may find the exercises easy or hard depending on your current ability. If you find them hard work, stay with the easiest version until you can do it really well then try the next hardest. If they become easy thats ok because they are still great exercises to practice and to keep doing as extra training or using as part of your warm up.

Remember “Champions Do More”
  • Starting and finishing position.
  • Use good form and go slow
  • Midpoint – Squeeze your BUM!
  • Dig those heels in!
  • Advanced version – Only once you have the other one mastered!