Glute Bridge Progressions

GLUTE BRIDGE PROGRESSION/VARIATIONS
.
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.
.
You will need a stable, elevated surface to perform the exercises in this series.
.
🔘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.
.
🔘Heel Elevated – drive the weight through the heels and push the hips up. Keep the hips in a posterior tilt throughout the motion.
.
🔘Shoulder Elevated (Hip Thrust) – drive the weight through the heels and do not arch the low back.