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Glute Bridge Progressions

Discussion in 'Training' started by Zillagreybeard, Mar 11, 2020.

GLUTE BRIDGE PROGRESSION/VARIATIONS
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The most common progression seen after a supine glute bridge is a glute bridge with the feet elevated. This increases hamstring activation and decreases glute activation; however, if you want to focus more on the glute, you would elevate the shoulders which creates more activation for the glute and the quadriceps muscles.
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You will need a stable, elevated surface to perform the exercises in this series.
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πŸ”˜Supine Glute Bridge – drive the weight from the heels and push the hips up. Sub progressions for this exercise would include loop bands just above the knees.
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πŸ”˜Heel Elevated – drive the weight through the heels and push the hips up. Keep the hips in a posterior tilt throughout the motion.
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πŸ”˜Shoulder Elevated (Hip Thrust) – drive the weight through the heels and do not arch the low back.

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