The Bridge
Prolonged sitting—whether at your desk, in your car, or on the couch—can cause your glutes to become underactive. Over time, this sedentary behavior can lead to the body adapting in ways that result in back pain, muscle tightness, and poor movement patterns.
To counter these issues, in addition to taking regular breaks from sitting, try incorporating the Glute Bridge into your routine. This simple yet effective exercise activates the glutes, strengthens the hamstrings, and improves core stability. Best of all, it requires no equipment, so you can easily do it anywhere.
How to Perform the Bridge Exercise:
1. Starting Position:
- Lie flat on your back on a mat or the floor.
- Bend your knees, keeping your feet flat on the ground, hip-width apart. Your arms should rest by your sides with palms facing down.
- Ensure your back is in a neutral position, with a slight natural curve in the lower back.
2. Movement:
- Engage your core by pulling using your breath during the movement - inhale as you come up, exhale as you come donw.
- Press through your feet (ensure distribution through the ball and heel of your foot) and slowly lift your hips off the ground. As you lift, inhale and focus on squeezing your glutes and engaging your hamstrings.
- Continue to raise your hips until your body forms a straight line from your shoulders to your knees. Avoid arching your lower back or letting your hips drop on one side.
3. Hold and Squeeze:
- At the top of the movement, hold the position for a few seconds, squeezing your glutes and maintaining core engagement.
- The tempo for this exercise should be slow and controlled. Aim for a 2-second lift, a 1-2 second hold at the top, and a 2-3 second descent. This deliberate pace maximizes muscle engagement and increases the effectiveness of the exercise.
4. Lowering Down:
- Slowly lower your hips back down to the starting position in a controlled manner, maintaining tension in your glutes and hamstrings as you descend. Exhale as you lower to ensure core activation.
5. Repetition:
- Repeat for the desired number of repetitions, typically 10-15 reps for 2-3 sets.