Bridge and Progressions

This course discusses the variations, progressions, and regressions of the glute bridge exercise (a.k.a bridges, hip bridges, glute bridges, hip thrusts, glute thrusts, etc.). This includes tips and cues for trunk form, lower extremity form, reducing hip flexor over-activity, hamstring over-activity, feelings of tightness in the “quads”, etc. Discussion of core muscle anatomy, relevant research, and programming will highlight why the bridge exercise has become incredibly popular in gyms and clinics with personal trainers and physical therapists alike.

This course includes regressions suitable for beginners, like the floor bridge, to variations designed to maximize gluteus maximus recruitment and challenge the most advanced exerciser, like the “ultimate glute bridge” progression (band resisted abduction, free weight resisted, on a stability ball). Further, programming the bridge exercise during core workouts may aid in setting up more advanced exercises like dumbbell chest press on a stability ball, crunch and catch on a stability ball, resisted walking, and resisted sprints. Performing the glute bridge exercise with the addition of the drawing-in maneuver may aid in integrating core muscle synergies including the Posterior Oblique Subsystem and Intrinsic Stabilization Subsystem. Further, the bridge exercise may be included in physical rehabilitation programs to address the glute muscle inhibition correlated with low back pain, sacroiliac dysfunction, hip pain, knee pain, and/or pronation (pes planus.)

Movement and sports medicine professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider adding the glute bridge exercise to their repertoire with the intent of improving patient/client outcomes from their integrated performance exercise programs and therapeutic (rehabilitation) interventions.

Bridges:

• Floor bridge
• Ball Bridge
• Ball Bridge with Trunk Rotation
• Ultimate Glute Bridge

Subsystem Integration:

• Posterior Oblique Subsystem

Caption: A loaded hip bridge progression targeting the glutes