Recruit More Glute
Wake Up Your Gluteals With Stick Bridges
The muscles that cover the back and side of our hips are called the gluteus maximus and medius. The “glutes” are the primary drivers of human propulsion and power production. Properly functioning gluteals protect your knees and lumbar spine from injury. Unfortunately, many people have glutes that operate at less than optimal levels. “Gluteal amnesia” is the term used by physical therapists and strength coaches. Nearly all back and knee pain patients require restorative glute training. Most fitness clients are unaware of how much better they can function after dedication to a glute activation program. Read the rest of this article and watch the video for a demonstration of a simple exercise that can make a big difference in your glute activation.
You need a mobility stick, some open space, and a wall. Lay supine with your head three feet from a wall, the knees bent, and feet flat on the floor. Hold the mobility stick in front of your torso and place the end of the stick on the wall. Push the stick firmly against the wall. The pressure on the stick should be 50-60 percent of maximal effort. Keep the abdominals braced and lift the hips up off the floor into a bridge. Squeeze the gluteal muscles and drive down into the heels. Inhale through the nose and exhale through the mouth for five steady breathes. You should be holding the bridge for 20-25 seconds. Lower back down, rest, and then repeat. Perform five steady repetitions.
Watch video demonstration of the exercises here.
Michael O’Hara, PT, OCS, CSCS