It’s time to get techie on GLUTE BRIDGE! There are many variations of this movement, today we will detail the most simple of them as these elements apply to all of the variations.

The glute bridge is great for many reasons. Sure, it’s the ideal exercise to firm the buns and build the hamstrings, but it’s also important for improving the stabilization of the lumbar spine by enhancing mobility of the hips. In glute bridge the spine is stable while the hips are in extension and this is where glute activation is at its most efficient! As well, glute bridge opens the muscles that flex the hip (quads, psoas), which counter acts the effects of sitting.

Glute bridge breakdown:

  1. Lie down on the floor with your knees bent and the souls of your shoes on the ground.
  2. Align your feet under your knees at hip width. If you have knee pain move your heels away from your buns an inch or two.
  3. Place your arms by your sides with your palms facing down.
  4. Feel the natural curve behind your low back. Inhale, and then when you exhale close that space by firming your belly. Repeat this “vacuum exercise” a few times, especially if you have low back discomfort.
  5. Keep the core engaged and lift hips on an inhale. Move with the breath at a pace that allows each vertebrae to roll through its range of motion (ROM) as you extend the hips. Keep the knees over the ankles as they may want to flare out or collapse in depending on hip mobility and glute strength.
  6. Once the hips are fully extended re-engage the low abs to allow space between the vertebrae. If the low back is not responding well, lower the hips until the pressure is alleviated.
  7. At the top of the bridge begin to walk the shoulder blades closer together so that they lie flat.
  8. Engage the hamstrings: without moving the feet, act as though you are dragging your heels toward your buns.
  9. When you are ready to lower, do it on an exhale. Roll from top to bottom with as much control as possible, once again allowing each vertebrae to move individually.
  10. Once you get the detail down, repeat this exercise smoothly and with the breath so that inhales lift the hips and end when the hips are in full extension, and exhales lower the hips and end when the tailbone connects to the mat.                                                       BONUS: Perform 2 sets of 10 with a 5 second hold at the top of each bridge to get the glutes HOT!


Glute Bridge, fully extended.

Gumsaba Fitness Class schedule Wednesday 2/17/16

5:30AM Sunrise Danville Womens only class – Coach Karen – HIIT Wednesday

6AM Sunup Moraga Womens only Class – Coach Briana – Met Con Wednesday

8:15AM SunshineMoraga Womens only Class – Coach Briana – Met Con Wednesday

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – HIIT Wednesday

11:00AM Cytosport In Trinity Foundations – Coach Michelle (private class)

12:00PM Cytosport Next Level In Trinity – Coach Michelle (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)