bridge This pose is also called the glute bridge! It is a very effective action for activating the gluteal muscles. It can well develop our (hip extension strength) and help us shape a firm and upturned buttocks. It is known as one of the best movements for training the buttocks!

At the same time, compared to movements such as squats and deadlifts, the bridge pose is simpler and easier to perform, especially for some sedentary people. It is a very high-quality training movement

However, although it is a great action, it is not so easy to do it well. Many people ignore some details when watching pictures or videos to learn how to operate independently, which greatly wastes the benefits brought by this action. There is also a risk of injury!

Today I will introduce to you one of the most common glute bridge mistakes!

The following picture demonstrates:

The biggest problem with this action comes from The position of the pelvis and ribs

The demonstrator’s ribs in the picture are upturned (valgus), and the pelvis is tilted forward

This way her core It is very unstable and puts the lumbar spine in an excessively extended position. In this way, the waist muscles will become extremely tense. When doing the bridge pose, there will definitely be no feeling in the buttocks, but instead, the waist will be sore!

We all know that the most important thing in strength training is to stabilize your core (Lumbar vertebrae), only in this way can the force be transmitted more efficiently and safely, and the dominant muscles can work more efficiently

In any movement, the muscles of our body will play different roles. When working, the joints or muscles that are responsible for producing movements should work hard to lead the movements, and the muscles that are responsible for stabilizing should be stabilized. It is very important to perform their respective duties, otherwise various compensations will make you miserable in the end!

The correct action should be as shown below:

Lying on the mat, the first thing to do is to straighten the position of your pelvis and ribs, use abdominal breathing, press down the ribs, and tighten the core muscles to ensure the stability and neutrality of the pelvis and lumbar spine

Remember: It is the buttocks that are lifted upward, the hip joint is lifted upward, and the hip is pushed up

When the movement reaches the top, when viewed from the side, you need to keep your ears, shoulders, and hips , The knees should be in a straight line from the side, and try to contract the gluteal muscles (clamp the buttocks), tighten the abdominal muscles, and relax the muscles on the back of the thighs.

AgainRemind me: This mistake may not feel much if you do the bridge pose with light weight or with bare hands, but if you do it with weight or The accumulation of long-term errors is very dangerous!

The quality of your movements is the basis for your continuous progress, and details determine success or failure