When countless people perform exercises where they are in a supine position, and this could include glute bridge variations, hamstring curl variations, dead bug variations, hollow body hold variations, and so forth, they make this very common compensation which renders the exercises significantly less effective.
Many people compensate by anchoring their body using their arms. This removes much of the lumbo-pelvic stability, glute strength, lower body strength (or a combo) they’d otherwise need to do the exercise correctly, and to reap the full benefits.
Sometimes people take it to another level of compensation and use their arms to assist their lower body, core, or in this case glutes, like I am doing in the video above. I am assisting my glute bridges by actively pressing my body away from the floor with my upper body.
In my 17+ years of coaching, countless clients were making this mistake until I brought it to their attention. The second I did they had a major lightbulb moment, and said how much tougher and more effective the exercises suddenly became.
To note, if somebody is a beginner, they might need to modify certain exercises (including what I listed above) by keeping their arms on the floor. This is very different from somebody who does not need to do this, but often does out of habit, or because they do not know any better. Well, now you do 😉
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