Glute Bridge

Описание: Starting Position
1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Rest your arms by your sides with palms down.
3. Gently brace your core and keep your ribs stacked over your hips.
4. Relax your shoulders and neck on the floor.
5. Position your heels close enough to allow comfortable hip extension.

Movement
1. Press through your heels to lift your hips off the floor.
2. Continue lifting until your shoulders, hips, and knees form a straight line.
3. Pause briefly at the top while keeping your hips level.
4. Slowly lower your hips back to the floor with control.
5. Reset and repeat for the prescribed number of repetitions.

Tempo Focus
3–1–3 tempo.
3 seconds lift → 1 second pause → 3 seconds lower.

Coaching Cues
Press through the heels.
Hips level.
Move slowly.
Ribs down.
Squeeze glutes at the top.
Keep shoulders relaxed.

Common Mistakes
Arching the lower back.
Dropping hips unevenly.
Pushing through the toes instead of heels.
Letting knees collapse inward.
Using momentum instead of controlled movement.

Modifications
Reduce range of motion and lift hips slightly.
Place a cushion under the hips for support.
Perform glute squeezes on the floor without lifting.
Hold the bottom position and gently pulse.

Progressions
Perform single-leg glute bridges.
Add a pause hold at the top for 5–10 seconds.
Place a resistance band around the knees.
Elevate the feet on a step for increased range.

Why This Is Good for Runners
Strengthens hip extensors for push-off during running.
Improves pelvic stability and control.
Builds posterior chain strength for stride support.
Encourages even hip and knee alignment.
Enhances running mechanics and efficiency.
Helps reduce risk of lower back and hip injuries.