{"id":5584,"date":"2021-01-25T20:53:29","date_gmt":"2021-01-25T20:53:29","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5584"},"modified":"2021-06-09T21:30:00","modified_gmt":"2021-06-09T21:30:00","slug":"5-glute-bridge-variations-you-might-not-have-tried","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-glute-bridge-variations-you-might-not-have-tried\/","title":{"rendered":"5 Glute Bridge Variations You Might Not Have Tried"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I am sharing 5 glute bridge variations you might not have tried. These exercises require minimal equipment, so they can be performed anywhere. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Single Leg Isometric Glute Bridge + Lateral Leg Lowering<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is extremely anti-rotational in nature, strengthens the glutes and improves lumbo-pelvic stability.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Isometric Glute Bridge + Lateral Leg Lowering\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/7O84j1MmiaU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor. Your head, torso and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a single leg glute bridge position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend one knee, and place your shin in a vertical position. Fully extend the other leg and plantarflex your foot (point it away from you). If you can\u2019t fully extend your leg due to mobility issues, keep your knee bent at 90 degrees, and maintain this position for the duration of the exercise. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>As this exercise is very challenging, you may keep your arms on the floor. Aim to use as little support from your arms as possible. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now slowly lower your leg laterally to a range that allows you to maintain proper form. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you hit your end range, return your leg to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knee to fall inside or outside of your foot. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Glute Bridge Wall Walks <\/strong><\/p>\n\n\n\n<p>This exercise strengthens the glutes, and improves lumbo-pelvic stability.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Glute Bridge Wall Walks\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/meyJEAx_HuY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor, and elevate the back of your feet against a wall. Your head, torso and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the starting position, your knees should be bent to roughly 90 degrees. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now walk your feet up the wall so you are in the top position of a glute bridge. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, your body should form a straight line from your shoulders to knees.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold for a count or more and really squeeze your glutes. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Then perform the reverse movements and return to the bottom position with complete control. Stop before your hips touch the floor. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine, or hips to rotate.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knee to fall inside or outside of your feet.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-11.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6328\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-11.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-11.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get <em>The Ultimate Lower Body And Core Program<\/em>. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">BUY NOW<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Single Leg Glute Bridges + Isometric Band Resisted Psoas March<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens glutes and the psoas muscles, and improves lumbo-pelvic stability.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Glute Bridges With Band Resisted Isometric Psoas March\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/JP-Yyq4fWIU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a resistance band around your midfeet.\u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor. Your head, torso and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a single leg glute bridge position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend one knee, and place your shin in a vertical position. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the other side, perform a psoas march and bring your knee in towards your body. For the duration of the exercise, use your psoas muscles and keep your leg in this position. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, your body should form a straight line from your shoulders to knee.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold for a count or more and really squeeze your glutes.\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knee to fall inside or outside of your foot. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Leg Isometric Glute Bridge + Leg And Weight Lowering<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Isometric Glute Bridge + Leg And Weight Lowering\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_NsimKZtP4k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063Hold a weight in both hands and extend your arms so they are above your chest. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a single leg glute bridge position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend one knee, and place your shin in a vertical position. Fully extend the other leg and plantarflex your foot (point it away from you). If you can\u2019t fully extend your leg due to mobility issues, keep your knee bent at 90 degrees, and maintain this position for the duration of the exercise.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063 \u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now slowly lower your leg and arms\/the weight towards the floor, and to a range where you are able to maintain proper form.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knee to fall inside or outside of your foot. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Single Leg Isometric Glute Bridge + Single Leg Slides<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes and hamstrings, and improves lumbo-pelvic stability. You may perform this exercise using a slider, towel, or something else that will slide.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Isometric Glute Bridge + Single Leg Slides\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/4x4OolAuvMw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor. Your head, torso and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a glute bridge position, and place a towel\/slider underneath one of your feet. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend your knees, and place your shins in a vertical position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knees to shoulders. Maintain this position for the duration of the exercise. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Slowly extend your knee and slide your foot forward, and to a range that allows you to maintain proper form. Once you hit your end range, return your leg back to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>You may perform all reps on one side before changing sides (what I\u2019m doing), or you may alternate sides. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your knee(s) to fall inside or outside of your foot. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I am sharing 5 glute bridge variations you might not have tried. These exercises require minimal equipment, so they can be performed anywhere. #1) Single Leg Isometric Glute Bridge + Lateral Leg Lowering This exercise, which is extremely anti-rotational in nature, strengthens the glutes and improves lumbo-pelvic stability. Coaching Tips: Lie on the floor. Your head, torso and hips should be in a stacked position. Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. Fully extend the other leg and plantarflex your foot (point it away from you). If you can\u2019t fully extend your leg due to mobility issues, keep your knee bent at 90 degrees, and maintain this position for the duration of the exercise. As this exercise is very challenging, you may keep your arms on the floor. Aim to use as little support from your arms as possible. Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise. Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). Now slowly lower your leg laterally to a range that allows you to maintain proper form. Once you hit your end range, return your leg to the starting position. When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective. For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. Do not allow your knee to fall inside or outside of your foot. For the duration of the exercise, keep your core braced (360 degree brace around your spine). In terms of breathing, do what works and feels best for you. #2) Glute Bridge Wall Walks This exercise strengthens the glutes, and improves lumbo-pelvic stability. Coaching Tips: Lie on the floor, and elevate the back of your feet against a wall. Your head, torso and hips should be in a stacked position. In the starting position, your knees should be bent to roughly 90 degrees. \u2063\u2063\u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). Now walk your feet up the wall so you are in the top position of a glute bridge. \u2063\u2063\u2063\u2063 In the top position, your body should form a straight line from your shoulders to knees.\u2063\u2063 Hold for a count or more and really squeeze your glutes. Then perform the reverse movements and return to the bottom position with complete control. Stop before your hips touch the floor. When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective. For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine, or hips to rotate.\u2063\u2063 Do not allow your knee to fall inside or outside of your feet. For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063 Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches. Great for home AND gym workouts! BUY NOW #3) Single Leg Glute Bridges + Isometric Band Resisted Psoas March This exercise strengthens glutes and the psoas muscles, and improves lumbo-pelvic stability. Coaching Tips: Place a resistance band around your midfeet.\u2063 \u2063 \u2063 Lie on the floor. Your head, torso and hips should be in a stacked position. Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. \u2063\u2063 On the other side, perform a psoas march and bring your knee in towards your body. For the duration of the exercise, use your psoas muscles and keep your leg in this position. \u2063 \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). Extend your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. \u2063\u2063\u2063\u2063 In the top position, your body should form a straight line from your shoulders to knee.\u2063\u2063 Hold for a count or more and really squeeze your glutes.\u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. \u2063\u2063\u2063\u2063\u2063 Do not allow your knee to fall inside or outside of your foot. \u2063\u2063 In terms of breathing, do what works and feels best for you. #4) Single Leg Isometric Glute Bridge + Leg And Weight Lowering This exercise strengthens the glutes, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063 Coaching Tips: \u2063\u2063\u2063Hold a weight in both hands and extend your arms so they are above your chest. \u2063 \u2063 Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. Fully extend the other leg and plantarflex your foot (point it away from you). If you can\u2019t fully extend your leg due to mobility issues, keep your knee bent at 90 degrees, and maintain this position for the duration of the exercise. \u2063Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise. \u2063\u2063 \u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). \u2063\u2063\u2063 \u2063 Now slowly lower your leg and arms\/the weight towards the floor, and to a range where you are able to maintain proper form.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. Do not allow your knee to fall inside or outside of your foot. For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063 #5) Single Leg Isometric Glute Bridge + Single Leg Slides This exercise strengthens the glutes and hamstrings, and improves lumbo-pelvic stability. You may perform this exercise using a slider, towel, or something else that will slide. Coaching Tips: Lie on the floor. Your head, torso and hips should be in a stacked position. Get into a glute bridge position, and place a towel\/slider underneath one of your feet. Bend your knees, and place your shins in a vertical position. Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knees to shoulders. Maintain this position for the duration of the exercise. Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). Slowly extend your knee and slide your foot forward, and to a range that allows you to maintain proper form. Once you hit your end range, return your leg back to the starting position. You may perform all reps on one side before changing sides (what I\u2019m doing), or you may alternate sides. When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective. For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. For the duration of the exercise, do not allow your knee(s) to fall inside or outside of your foot. For the duration of the exercise, keep your core braced (360 degree brace around your spine). In terms of breathing, do what works and feels best for you.<\/p>\n","protected":false},"author":1,"featured_media":5594,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,1,34,759,588,592,753],"tags":[177,178,684,407,452,451,482,349,348,68,697,696,483,67,487,480,65,347,413,72,374,384,489,488,335,336,556,561,560,770,673,716,479,668,669,688,667,571,97,622,96,405,404,761,625,443,754,536,698,445,73,455],"class_list":["post-5584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-glute-exercises","category-hip-flexors","category-kettlebell-exercises","category-minimal-equipment","category-running-exercises","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-butt-building-exercises","tag-butt-building-workouts","tag-butt-exercise","tag-butt-sculpting","tag-butt-toning","tag-female-glute-training","tag-glute-bridge","tag-glute-bridges","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-hip-flexor-strengthening","tag-hip-flexor-training","tag-hip-strengthening","tag-hip-strengthening-exercise","tag-hip-strengthening-workout","tag-home-fitness","tag-home-gym","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-prehab-for-runners","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-runner-workout","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-single-leg-glute-bridge","tag-strength-training-for-runners","tag-strong-glutes","tag-top-glute-exercises","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Glute Bridge Variations You Might Not Have Tried - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This week I am sharing 5 glute bridge variations you might not have tried. 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