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Bridge on a stability ball
Bridge on a stability ball

Bridge and Progressions

Glute/hip bridge strength training exercises - best progressions for barbell, dumbbell, and band resisted glute/hip bridges. Core and glute focused movements for endurance, stability, hypertrophy, and strength, and a sample core exercise and glute exercise routine.

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Course Description: 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:

Subsystem Integration:

Pre-approved credits for:

Human Movement Specialist (HMS) Certification

Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

This Course Includes:

  • AI Tutor
  • Webinar
  • Study Guide
  • Text and Illustrations
  • Audio Voice-over
  • Research Review
  • Technique Videos
  • Case Study and Sample Routine
  • Practice Exam
  • Pre-approved Final Exam
A loaded hip bridge progression targeting the glutes
Caption: A loaded hip bridge progression targeting the glutes

Pre-approved Credits for:

Pre-approved for Continuing Education Credits for:

This Course Includes:

  • AI Tutor
  • Study Guide
  • Text and Illustrations
  • Audio Voice-over
  • Research Review
  • Technique Videos
  • Sample Routine
  • Practice Exam
  • Pre-approved Final Exam

Course Study Guide: Bridge and Progressions

Introduction

Research Summary

Bridge Research Corner
7 Sub Sections

Hip Thrust Research Corner
5 Sub Sections

Form and Progressions

Videos
4 Sub Sections

Sample Routine: Beginner Home Exercise Endurance

Bibliography

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    • Abduction and Adduction
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    • Prospective studies
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    • External Rotation and Internal Rotation
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    • Knee Flexion Angle (29, 30 in addition to the following…)
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    • Additional cues
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    • Unstable environments
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    • Un-resisted Abduction
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    • Vibration
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    • Outcomes:
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    • Hip Thrust Kinematics and Variations
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    • Comparing the hip thrust
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    • Correlations with performance
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    • PAP
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    • Hip thrust training
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  84. González-García, J., Morencos, E., Balsalobre-Fernández, C., Cuéllar-Rayo, Á., & Romero-Moraleda, B. (2019). Effects of 7-week hip thrust versus back squat resistance training on performance in adolescent female soccer players. Sports, 7(4), 80.
  85. Millar, N. A., Colenso-Semple, L. M., Lockie, R. G., Marttinen, R. H., & Galpin, A. J. (2020). In-Season Hip Thrust vs. Back Squat Training in Female High School Soccer Players. International Journal of Exercise Science, 13(4), 49.
  86. Jarvis, P., Cassone, N., Turner, A., Chavda, S., Edwards, M., & Bishop, C. (2019). Heavy barbell hip thrusts do not effect sprint performance: An 8-week randomized controlled study. The Journal of Strength & Conditioning Research, 33, S78-S84.
  87. Lin, K. H., Wu, C., Huang, Y., & Cai, Z. (2017). Effects of hip thrust training on the strength and power performance in collegiate baseball players. Journal of Sports Science, 5, 178-184.
  88. Zweifel, M. (2015). Effects of 6-week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters.
  89. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., McMaster, D. T., Reyneke, J. H., & Cronin, J. B. (2017). Effects of a six-week hip thrust vs. front squat resistance training program on performance in adolescent males: a randomized controlled trial. Journal of strength and conditioning research, 31(4), 999-1008.

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