This is Brent, President of B2C Fitness, discussing
a glute bridge, a wonderful core exercise
for getting our glute maximus involved.
I'm going to have Vinnie come in and help me demonstrate.
Now, Vinnie is going to assume the position on the stability ball.
First, sitting, then I'm going to have him roll out until he's in a position where the
weight is between his shoulder blades, but in the top position of the bridge, the back
of his head should be able to touch the ball.
Now, one of the reasons I like the ball glute bridge in particular is, anytime we can resist the
hips driving forward, in this position gravity is resisting the hips driving forward, it
seems to really increase the amount of glute max activity we get.
So, a ball bridge is perfectly positioned to do that.
What I'm going to have Vinnie do is, we'll always start by minding our kinetic chain
checkpoints: his head is straight, shoulders are back, he's drawn-in, and his feet, knees,
and hips make straight lines.
I'm going to have him drop down into the start position, then all we need to do to queue
this exercise is, 'squeeze your glutes, and drive up toward the ceiling'.
Now what most people want to do, is on the way back down, they want to let their belly
distend and deactivate their TVA.
We're going to make sure Vinnie is drawn-in as he descends, and then once again squeezes
his glutes on the way back up, to get as much glute drive and hip extension as he possibly
Hold it for 2, and back down nice and slow.
Another wonderful advantage to this ball bridge, is we can just use simple dumbbells to start
increasing his resistance.
I'm going to have Vinnie grab this dumbbell and just sit it here on the front of his hips,
Go ahead and drive up, hold for 2.
You want to keep it on your ASIS in this position, make sure that people are holding onto the
dumbbell, we don't want the dumbbell to roll forward or back.
Back down nice and slow, draw-in.
Glute drive up, hold for 2.
Now, of course, a ball bridge would be a progression from our standard floor bridge, but I think
you'll find a ball bridge without weight is a fairly easy progression to move into and
has some great benefits.
We can progress the stability of a glute bridge by using some of our other balance tools such
as an airex pad underneath the feet.