Ever fall back into bad habits?
Of course. You’re human. Goodness knows I have!
I’ve noticed that a lot of my clients who are just starting out on their fitness journey, tend to do this one CRITICAL mistake when doing their glute bridges.
This is why I want to fill you in on something that I believe will help steer you clear of ineffective core exercises and dealing with constant lower back pain.
Glute bridges are great at strengthening your glute, hips, and pelvic floor muscles. The best part is they are gentle and easy to perform, making them beginner-friendly.
However, you have probably seen tons of fitness “gurus” online who have terrible form during glute bridges ? This is a big NO! ?♀️
Here’s what you should avoid:
- Don’t hyperextend your lower back
You might think that the higher the arch, the better, but this leads to hyperextending your back. And when you do this, you take the load off your glutes and shift the work to your lower back. It makes the move ineffective and you may damage your lower back in the long run.
- Don’t push through your toes, but push through your heels
Pushing through your heels makes it easier to engage the glutes and hamstrings. This also helps eliminate some of the pressure on your knees.
- Don’t lift your chest with the movement
Keep your chest heavy and imagine that your sternum is anchored to the ground. Tuck your pelvis and only lift your hips as high as the glutes can squeeze.
And lastly,
- Don’t overwork yourself
Slow down. Glute bridges are easy to do and you might be tempted to speed through them to feel the burn. Because when it hurts then it’s working, right? Not always. Take your time and make sure that you are feeling the effects of the bridge in the right places: your GLUTES and not your lower back.
Make sure you move with intent!
One last pro tip: How to FIRE up your glute muscles FAST!
Use booty bands to help you connect with your glute muscles easily and quickly. By adding resistance to your exercises, you will build strength quickly in your glutes, quads, hamstrings, and hips.
You can shop for my fitness props here: https://jgpilates.co/products/booty-bands
Let me know if this works for you!
