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