How to do a Glute Bridge
How to Perform a Glute Bridge Correctly: Tips for Midlife Women
Glute bridges are an effective exercise for strengthening the glutes and hamstrings, which are key to improving posture, reducing back pain, and supporting your body’s overall stability. However, doing them incorrectly can lead to using the wrong muscles and potentially exacerbate issues like lower back pain. Midlife women, in particular, may need to be more mindful of their form to avoid injury and maximize the benefits of this exercise.
Common Mistake: Focusing on Height Over Form
Many people make the mistake of trying to lift their hips as high as possible during the glute bridge. This often results in overextending the lower back rather than engaging the glutes, which defeats the purpose of the exercise and could even lead to discomfort in the lumbar region.
If you’re extending your back or flaring your ribs during a glute bridge, you’re not getting the glute activation you need. Instead, your back is doing the work, and for those with conditions like diastasis recti (a common issue for women post-pregnancy), this can make things worse.
Key Tips for Performing Glute Bridges Correctly
- Maintain a Neutral Pelvis
Imagine your pubic bone and hip bones are in the same horizontal plane. Your lower back should remain close to the floor as you lift your hips. - Stack Your Ribs Over Your Pelvis
Avoid flaring your ribs toward the ceiling. By keeping them stacked over your pelvis, you’ll maintain better core engagement and avoid unnecessary strain on your lower back. - Avoid Hinging Through Your Back
If you feel the movement primarily in your lower back, it’s a sign that your glutes aren’t fully engaged. Adjust your form by lowering your hips slightly. - Drop the Height for Better Glute Activation
Don’t focus on how high you can lift your hips. Instead, concentrate on feeling the glutes engage. You’ll often get better activation by lowering your hips slightly than by lifting too high.
Bonus Tip: Maximize Glute Activation with a Knee Lock
One of my favorite variations to really fire up the glutes is by locking one knee into your chest while performing the glute bridge. This helps you feel the activation more in your working glute and reduces the likelihood of using your lower back. You can try this variation in the video to help.
If you’re looking for more guidance on exercise form and how to effectively strengthen your body, especially in midlife, join our Move Better Feel Better Program. Our certified personal trainers provide personalized tips to help you build strength, improve posture, and feel stronger, all while keeping your individual needs in mind.
For a quick video tutorial on how to perform the glute bridge correctly, check out the video. Let’s move better, feel better, and stay strong!
