Glute Bridge: Maintaining hip strength is an integral part of everyday life. From getting out of a chair, to going up stairs, the bum muscles (known as the glutes) play a critical role in these functions.
Loading the player...3. Home Exercise Program - Glute Bridge Glute Bridge - Home Exercise Program; Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologist
Glute Bridge: Maintaining hip strength is an integral part of everyday life. From getting out of a chair, to going up stairs, the bum muscles (known as the glutes) play a critical role in these functions. The glute bridge exercise helps maintain this functionality.
Begin by laying on the ground with your arms resting beside you. Bend your knees to 45 degrees, with your feet hip width apart. Initiate the movement by squeezing your bum muscles, pushing through your mid-foot and heels, and elevating your hips towards the ceiling. You have reached your end position when you are strait from your knees down to your shoulders. Bodyweight should be distributed evenly across your shoulders and not your neck when your hips are in the elevated position. Return your hips to the bottom position and repeat this movement for 10-15 repetitions.
Lifestyle modifications which include good nutrition, getting regular exercise and smoking cessation are important for anyone. If you need help with any of these you should consult with your family doctor(2). Often seeing a local family physician or a physiotherapist in conjunction with a registered dietitian and athletic therapist is a great option to take control of this condition. Smart Food Now and exercise is also optominal for overall health.
Before getting started, please check with your family physician to ensure this exercise is right for you. Presenter: Mr. Nick Pratap, Kinesiologist, Vancouver, BC