Every physical therapist I talked to said that by keeping your feet flat on the ground like that, you are putting more focus on your calves. Your toes should be pointed upwards if you are worried about training your hamstring and glutes.
cus people might not have a youtube account, or they don't want to comment or like it. the sole reason they come to this website is to watch videos, not to comment and like stuff.
If you don’t feel it working your glutes first off try to get the perfect position then slowly do them like she did but at the top try clenching for a little bit then letting go once you go down that’s what helped me 🤷
I know it's been 5 yrs but I'll try anyway! Searched for the right way to do a bridge and finally found you! I'm doing bridges to strengthen my back since diagnosed with osteoporosis. Before osteo, when I descended from bridges, I would lower bone by bone, but thinking that is not a good thing to do now as it forces a bit of rounding. Looks like when you descend, you might round a bit but basically lower straight down, no rounding. Any feedback on this would be great. Thanks a million. Will take a look at your site Well+Good and subscribe if you're still at it! Best.
Me too. What helped me is what she said though - keep your core engaged. So I find when I lift with my core and not my back , it really helps. I felt instant relief
The_Maejor_Arcana there could be a few reasons your back hurts when doing this. Your abs may not be fully engaged, but even if they are, if your back muscles are overly tight and active before the exercise they will take over in doing the work. The stronger muscles tend to work first because they know to “fire” or contract. Try stretching the hips and back first, or even using a tennis ball or foam roller on the tight muscles (back). Also when doing the glute bridge many people push up with their feet, but do not use the glutes to squeeze up. One way to make sure your butt is working....... stay in the starting position squeeze your glutes or butt cheeks together as hard as you can. (Sounds crazy but this works and helps engage the right muscle) keep repeating squeeze and release until the squeeze is the reason your pelvis lifts off the ground. It may lift only a half of an inch at first, but keep squeezing and releasing until you have successfully lifted all the way up. I also like to think of pushing my hip bones to the diagonal because this is supposed to be a hinge movement. Your upper body is one solid part, your lower body is another. Your hip crease is the joint and only part that moves. To make sure my upper body stays firm and my core is always engaged I place my thumbs at the bottom of my ribs and my middle finger on the top of my hip bone. It reminds me to lock my abs (transverse abdominis internal and external obliques) into place. Once you master the move, you can add weight to your lift. Hope this helps! Good luck and happy lifting!
do pelvic tilts and figure out what posterior pelvic tilt is, its similar to how she said keep your back flat and core engaged, except your hips are directly under your back. so not only do your squeeze your butt super tight but also push the bottom part of your butt as forward as possible. the second thing is looking forward or having a chin tuck during the movement, so your ribs dont flare out. a common, but misunderstood cue is keeping your body flat line at the top, or bringing your hips as high up as possible. as you get better at the movement, you can start going all the way up (and increase range of motion), but the main thing is to use only your glutes, squeeze your glutes from the begginning at the bottom of the lift, and get as high as your posterior tilt allows you to. "as high as your posterior tilt allows" means, you might not be as high as your usual back hurting bridge. if you try only to shoot your butt/hips up, then you will also engage your back vs if you shoot up as much as your pelvic tilt allows, which allow for max glute activation and muscle damage. you should try doing hip thrusts, or glute elevated bridges, or frog thrusts... and see maybe the range of motion might be the issue. also check out bret contreras on form tips!
Try to focus mode on lifting the glutes wit the glutes ane leg muscles, enggange the core, stay stright when you have lifted them. Do not lift with your spinal area, because you might have dene it instead
Omg, I've been doing this all wrong. I didn't know my legs had to be shoulder width apart. My knees were touching together all through out the exercise previously. Thanks! This video is very helpful! I don't know why I haven't searched of how to do a glute bridge properly before. Now I feel stupid xd.
Bisschen lustig ist es schon, da in vielen Videos auch gezeigt wird, dass sie nicht nebeneinander kleben aber jetzt weißt du es wenigstens :D Man lernt nie aus.
Also you should feel like your knees are pushing forward or body is going forward. Your basically doing a reverse hip hinge from the ground. The tailbone should drop first. You do not want to be pushing your body backwards. Also, if the client has larger glutes they might have to raise their legs up onto something to get full range of motion.
Marissa Lewis If you have sleepy glutes like many people, due to sitting, along with many other reasons, your quads and other overactive muscles will work first. Try stretching your quads and calves before the workout as well as your hip flexors. Then stay in the starting position, instead of lifting by pushing your feet into the floor squeeze your glutes or butt cheeks together. You wont lift up right away, but squeeze then release or relax and repeat until your butt muscles are engaged and your pelvis lifts off the floor. It may only lift an inch at first, but keep repeating until your pelvis fully lifts off the ground by using your glutes squeezing only. You won’t have to practice this forever, only until your brain has told your glutes to “wake up” or you have found the neuromuscular connection.
I feel like I never get high enough. I definitely feel it in my glutes and if I touch them they are definitely engaged. If i try to go higher it feels like I am doing work with my back, thighs or calves.
even though we are a math major we still need to learn this and it's not easy to do this. If by chance sir will find my comment, I'm sorry Sir in advance.
Try holding for a second or two at the top, and do as many reps are you comfortably can. Once you start doing high reps with that short hold, increase the hold, and your reps will naturally drop down a little.
Even after watching this i dont get it. Ive done 50 in a row for weeks now and it just feels like someone kicked me right above my knees. How do you know that your glutes are working out? and lol knee in line with wrist...you mean ankle right?
Hi! Thanks for the tip. Question, what should I do if my feet doesn't feel right? I make it flat on the floor but something doesn't feel right. Then I try to point my toes out at an angle but that doesn't work either. I don't know how to explain it.
I get an instant cramp in my right leg and can’t do this, I have damage to my L5S1 and my leg ( backside)has been numb from my butt to my heel for two years now , when I try to do it I get cramped & can feel it cramp in my numb leg . Any suggestions?
Rochelle E you can still do these. Your back doesn’t have to touch the mat. I think it was meant as a cue to engage the core, but not everyone can use the same cue. As long as your core is engaged and locked you can still do it. It’s more about squeezing everything into the ribs. Use the muscles in the stomach to pull the belly button to the spine. Almost like you are Zipping up a tight jacket but don’t just suck in the belly, squeeze it in. Pilates techniques are great for explaining it. You can absolutely do these and should! Glute bridge is a great exercise to help the back, glutes, core, and strengthen the posterior chain.
@@rachelerommes2839 Thank you so much! I keep doing these while squeezing my core and I feel results. I was just worried about injury but now I can breathe a little easier. THANKS!
Hello Charlie, could you tell me why am I not feeling my butt on fire? I'm doing the exercise super correctly and precise, I'm sure of it and my brother, who is calistenics athele, also tells me I'm doing it alright. Why am I not feeling my butt on fire then? Tbh, I've got a pretty decent strong bum but I would like to feel that fire in it when I do the exercise. I'm so sad. If anyone has an idea, you are very much welcome to answer please
I am the same. I always thought I must be doing them wrong coz they are my fav exercise coz so easy. I know I engage my abs and glutes and I feel I do them how shown in video. ...who knows. Maybe I should try a more challenging version
@@lagwagonneverstops Yes, maybe hip thrust but then I need the bar. Although a big bottle of 8L of water may also work. I'm currently investigating, but other advice is welcome
@@marmor8251 That's a good alternative as well. Recently, I have discovered that in order to feel it on fire you must train different muscle groups from time to time. I was doing Glute Bridge twice per week and now once a week. Right now, aside from focusing on form (abs squeezed, back aligned with the floor when getting down), I also focus on keep at all instances my glutes tight and I come down without touching the floor, just a few milimeters above it. Also, I press my heels down like trying to move them backwards (although maintaining feet straight) to disengage Hamstrings and engage 100% my glutes. This way, I have been able to feel a little bit more the workout. Nowadays, the best exercise for me is dead lift with bands, if that helps to anyone.
Make sure you're pressing through your heels, and mind to muscle connection makes a huge difference. Focus on the muscles you wanna fire up. Envision them working, lean into the burn.
Honestly, It is the first time I hear a professional giving an instruction accuracy and safety.
Il km
ruclips.net/video/Q_Bpj91Yiis/видео.html
Hi there
Every physical therapist I talked to said that by keeping your feet flat on the ground like that, you are putting more focus on your calves. Your toes should be pointed upwards if you are worried about training your hamstring and glutes.
Wow this is the truest honest trainer I have encountered on you tube
why does this have a lot of views, but not a lot of likes or comments?
Visit shuler the king. Ppl trying to see what the real exercise look like 🤣
Because youtube is always drunk.
ms gay they are embarrassed for watching this 😂
Could be that they used bots to watch the video.
cus people might not have a youtube account, or they don't want to comment or like it. the sole reason they come to this website is to watch videos, not to comment and like stuff.
If you don’t feel it working your glutes first off try to get the perfect position then slowly do them like she did but at the top try clenching for a little bit then letting go once you go down that’s what helped me 🤷
I know it's been 5 yrs but I'll try anyway! Searched for the right way to do a bridge and finally found you! I'm doing bridges to strengthen my back since diagnosed with osteoporosis. Before osteo, when I descended from bridges, I would lower bone by bone, but thinking that is not a good thing to do now as it forces a bit of rounding. Looks like when you descend, you might round a bit but basically lower straight down, no rounding. Any feedback on this would be great. Thanks a million. Will take a look at your site Well+Good and subscribe if you're still at it! Best.
no matter how much i change my form, I feel my lower back hurting. is there something i may be neglecting to notice?
Me too. What helped me is what she said though - keep your core engaged. So I find when I lift with my core and not my back , it really helps. I felt instant relief
The_Maejor_Arcana there could be a few reasons your back hurts when doing this. Your abs may not be fully engaged, but even if they are, if your back muscles are overly tight and active before the exercise they will take over in doing the work. The stronger muscles tend to work first because they know to “fire” or contract. Try stretching the hips and back first, or even using a tennis ball or foam roller on the tight muscles (back). Also when doing the glute bridge many people push up with their feet, but do not use the glutes to squeeze up. One way to make sure your butt is working....... stay in the starting position squeeze your glutes or butt cheeks together as hard as you can. (Sounds crazy but this works and helps engage the right muscle) keep repeating squeeze and release until the squeeze is the reason your pelvis lifts off the ground. It may lift only a half of an inch at first, but keep squeezing and releasing until you have successfully lifted all the way up. I also like to think of pushing my hip bones to the diagonal because this is supposed to be a hinge movement. Your upper body is one solid part, your lower body is another. Your hip crease is the joint and only part that moves. To make sure my upper body stays firm and my core is always engaged I place my thumbs at the bottom of my ribs and my middle finger on the top of my hip bone. It reminds me to lock my abs (transverse abdominis internal and external obliques) into place. Once you master the move, you can add weight to your lift. Hope this helps! Good luck and happy lifting!
Do you have a extra curved spine like me ?
do pelvic tilts and figure out what posterior pelvic tilt is, its similar to how she said keep your back flat and core engaged, except your hips are directly under your back. so not only do your squeeze your butt super tight but also push the bottom part of your butt as forward as possible. the second thing is looking forward or having a chin tuck during the movement, so your ribs dont flare out.
a common, but misunderstood cue is keeping your body flat line at the top, or bringing your hips as high up as possible. as you get better at the movement, you can start going all the way up (and increase range of motion), but the main thing is to use only your glutes, squeeze your glutes from the begginning at the bottom of the lift, and get as high as your posterior tilt allows you to. "as high as your posterior tilt allows" means, you might not be as high as your usual back hurting bridge.
if you try only to shoot your butt/hips up, then you will also engage your back vs if you shoot up as much as your pelvic tilt allows, which allow for max glute activation and muscle damage. you should try doing hip thrusts, or glute elevated bridges, or frog thrusts... and see maybe the range of motion might be the issue. also check out bret contreras on form tips!
Try to focus mode on lifting the glutes wit the glutes ane leg muscles, enggange the core, stay stright when you have lifted them. Do not lift with your spinal area, because you might have dene it instead
Omg, I've been doing this all wrong. I didn't know my legs had to be shoulder width apart. My knees were touching together all through out the exercise previously. Thanks! This video is very helpful! I don't know why I haven't searched of how to do a glute bridge properly before. Now I feel stupid xd.
Bisschen lustig ist es schon, da in vielen Videos auch gezeigt wird, dass sie nicht nebeneinander kleben aber jetzt weißt du es wenigstens :D Man lernt nie aus.
Better late than never! I haven’t been doing them exactly perfectly, either. We’re always learning! 😊
Also you should feel like your knees are pushing forward or body is going forward. Your basically doing a reverse hip hinge from the ground. The tailbone should drop first. You do not want to be pushing your body backwards. Also, if the client has larger glutes they might have to raise their legs up onto something to get full range of motion.
Wow! That was really helpful information that I've not seen or heard before. It took a huge strain off of my neck. Thank you!
It’s crazy how she’s a professional and got millions of views and doing the bridges wrong misleading so many people that are really struggling.
Thanks, exactly what I was looking for
Excellent instructions!!!!
Glad it was helpful!
Well explained and short, thanks.
Well+Good Squad!!❤🙋🏾♀️✔
Thank god for this
When i do Glute bridge what hurts like hell is my knee
😂
i tried the advanced one,and hoooooo boi
Did it work
Everyone is different, I feel my glutes much more when my hands cannot touch my heel.
THANK YOU. WELL EXPLAINED
Thank you for making this, I needed to do this for online classes teehee
Simple and effective. Thanks
Thank you, I love you 💓
I LOVE this Exercise
I’m doing what she’s saying, but I can only feel it in the front of my thighs and my calves:/
Marissa Lewis If you have sleepy glutes like many people, due to sitting, along with many other reasons, your quads and other overactive muscles will work first. Try stretching your quads and calves before the workout as well as your hip flexors. Then stay in the starting position, instead of lifting by pushing your feet into the floor squeeze your glutes or butt cheeks together. You wont lift up right away, but squeeze then release or relax and repeat until your butt muscles are engaged and your pelvis lifts off the floor. It may only lift an inch at first, but keep repeating until your pelvis fully lifts off the ground by using your glutes squeezing only. You won’t have to practice this forever, only until your brain has told your glutes to “wake up” or you have found the neuromuscular connection.
I feel it in my lower back
@@SuperSweetup That ain’t good
Same
I'm gonna this exercise this morning
Thank you for the flute bridge tutorial! I appreciated it! Raza :)
I feel like I never get high enough. I definitely feel it in my glutes and if I touch them they are definitely engaged. If i try to go higher it feels like I am doing work with my back, thighs or calves.
This video is gold
I love it 🔥
The way to breathe is exhale when you raise up and inhale as you come down, right or wromg?
Hahaha oooppsss. I forgot to engage my core. Thanks for the reminder 🥰🥰
even though we are a math major we still need to learn this and it's not easy to do this. If by chance sir will find my comment, I'm sorry Sir in advance.
I did these 100 i feel like a bodybuilder😙✌🏻 (lol)
good explaining
Doing this with anterior pelvic tilt is like balancing a see-saw
Great information....
Thanks!
This rocks!
Me:Automatically starts doing it
So if I do this 20 times for 3 days I’m buffed?
How long should one hold the glute bridge up??? and how many reps would you reccomend?
Try holding for a second or two at the top, and do as many reps are you comfortably can. Once you start doing high reps with that short hold, increase the hold, and your reps will naturally drop down a little.
Gracias!
Nice exercise thank you
do glute bridges target the legs too? because i don't wanna grow my legs 😭
its the best thanks
nice i'll try it
loving
So helpfull
How do I engage my core and butt at the same time though??
Awesome workout
Do we relax our butt on the way down? Or do we keep the contraction all throughout ?
contract if u can
Great💯👍
Is it more effective for bulking to stay still, supporting the pelvis as high as possible or moving slowly up and down?
This is awesome. I have one issue though. I NEED to know the brand/style of those shoes!!
Thank you
Is my upper legs supposed to hurt? Cuz my butt does not feel anything and idk what I'm doing wrong, I'm strying to use my core but??? Am I not?
tyvm- sharing to Ashford Fitness Society (fb)
Thanks
yoooo her body is so fit i cannot
I feel it in my neck but my legs are right
Good 👍👍👍
12/4/22 = GREAT demonstration video, thank you sooooooooo much :)
my left knee sometimes hurts doing this 😭 the right knee is fine though
Even after watching this i dont get it. Ive done 50 in a row for weeks now and it just feels like someone kicked me right above my knees. How do you know that your glutes are working out? and lol knee in line with wrist...you mean ankle right?
What abt breathing.. When to inhale when to exhale??
Boys can follow this excercise
Can you place your feet wide apart if you want to use a resistance band?
i literally can never feel these in my core. only my lower back and it hurts so bad. i feel it in my legs and glutes tho
Hi! Thanks for the tip. Question, what should I do if my feet doesn't feel right? I make it flat on the floor but something doesn't feel right. Then I try to point my toes out at an angle but that doesn't work either. I don't know how to explain it.
Yo did you ever figure this out?
I'm to fat for that level of flexibility
Where to place your feet? Close together ?
The revers glute bridge = reverse modified missionary!! 😂
It seems no matter what I do I can't do a 'straight' bridge. I feel most of the effort coming from quads
So the pressures are placed at the back of neck/shoulder as well right? Along with the glute...
Is need to contract pc muscle when doing glute bridge?
What brand of shoes are you using
When to breathe in and out?
Is it normal for the area above my knees to feel tight when I do the exercise?
Which is better, glute or sit ups?
glute
How do i know that I'm advanced and can do with one leg?
But what about the feets? Close to each other or away????
I get an instant cramp in my right leg and can’t do this, I have damage to my L5S1 and my leg ( backside)has been numb from my butt to my heel for two years now , when I try to do it I get cramped & can feel it cramp in my numb leg . Any suggestions?
What if your legs are tight and you can’t lift up all the way?
Instructions was good..
Can u make the subtitles or wordings come at top or side of the video, becoz it's making the Video movement to hide..
Everyone else always says your chin should be tucked
Ngawa q p yan nd tinatamaan bukol q.. 😁😁
Is it ok if I feel it in my legs
thank you
best tip is to imagine to push your feet forwards instead of thinking to push through your heels
@Raizza Cruz
ur voice is very sweet 🥰🤗
my lower back still hurts as hell
I like u
للاسف الترجمة تحجب روية التمارين
does this help flatten stomach?
This particular move targets the glutes!
👍🏽
WHY does this movement do nothing for me? I never feel anything? Something is wrong.
My butt is too big to have my back touch the mat. So not sure if I am doing it right 🤷🏾♀️
You still can do it. Watch the BKBooty here on RUclips.
Rochelle E you can still do these. Your back doesn’t have to touch the mat. I think it was meant as a cue to engage the core, but not everyone can use the same cue. As long as your core is engaged and locked you can still do it. It’s more about squeezing everything into the ribs. Use the muscles in the stomach to pull the belly button to the spine. Almost like you are Zipping up a tight jacket but don’t just suck in the belly, squeeze it in. Pilates techniques are great for explaining it. You can absolutely do these and should! Glute bridge is a great exercise to help the back, glutes, core, and strengthen the posterior chain.
@@rachelerommes2839 Thank you so much! I keep doing these while squeezing my core and I feel results. I was just worried about injury but now I can breathe a little easier. THANKS!
@@lifeascassandra5758 Checking out now. Thanks!
Rochelle E yay!!!! Happy you can do them with confidence 🎉💕👏
WHY R MY ARMS HURTING FROM GLUTE BRIDGES LIKE MY UPPER ARM LITERALLY GOT TIGHT
bigbadcow thats great! It means you are using your arms as well and not just letting them sit there like decoration.
So raising one leg makes the glute bridge harder... *Can you raise both legs tho?*
But really, the instructional video was really helpful. I didn't realize that my core has to be engaged so that my lower back is flat on the ground.
Hello Charlie, could you tell me why am I not feeling my butt on fire? I'm doing the exercise super correctly and precise, I'm sure of it and my brother, who is calistenics athele, also tells me I'm doing it alright. Why am I not feeling my butt on fire then? Tbh, I've got a pretty decent strong bum but I would like to feel that fire in it when I do the exercise. I'm so sad. If anyone has an idea, you are very much welcome to answer please
I am the same. I always thought I must be doing them wrong coz they are my fav exercise coz so easy. I know I engage my abs and glutes and I feel I do them how shown in video. ...who knows. Maybe I should try a more challenging version
@@lagwagonneverstops Yes, maybe hip thrust but then I need the bar. Although a big bottle of 8L of water may also work. I'm currently investigating, but other advice is welcome
@@gaidindi try with your heals
@@marmor8251 That's a good alternative as well. Recently, I have discovered that in order to feel it on fire you must train different muscle groups from time to time. I was doing Glute Bridge twice per week and now once a week. Right now, aside from focusing on form (abs squeezed, back aligned with the floor when getting down), I also focus on keep at all instances my glutes tight and I come down without touching the floor, just a few milimeters above it. Also, I press my heels down like trying to move them backwards (although maintaining feet straight) to disengage Hamstrings and engage 100% my glutes. This way, I have been able to feel a little bit more the workout. Nowadays, the best exercise for me is dead lift with bands, if that helps to anyone.
Make sure you're pressing through your heels, and mind to muscle connection makes a huge difference. Focus on the muscles you wanna fire up. Envision them working, lean into the burn.
Does it reduce belly fat