As a chiropractor, we often recommend exercises that can help strengthen the hips and core to alleviate your low back. One such exercise that is particularly beneficial is the glute bridge.
What is a Glute Bridge?
The glute bridge is a simple yet effective exercise that targets your glutes, hamstrings, and core muscles. It involves lying on your back with your knees bent and feet flat on the floor, then lifting your hips off the ground while squeezing your glutes.
How to Perform a Glute Bridge
Lie on your back with your knees bent and feet flat on the floor.
Keep your arms at your sides with your palms facing down.
Engage your core muscles and squeeze your glutes.
Lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Hold the position for a few seconds, then slowly lower your hips back to the starting position.
Tips for Performing Glute Bridges
Focus on squeezing your glutes throughout the exercise.
Keep your core engaged to prevent arching your back.
Start with a small number of repetitions and gradually increase as you get stronger.
Listen to your body and stop if you feel any pain.
Variations of Glute Bridges
Single-leg glute bridge: This variation involves lifting one leg off the ground while performing the bridge, which further challenges your core and glutes.
Weighted glute bridge: You can add weight to this exercise by placing a barbell or dumbbell across your hips.
Glute bridge with resistance band: Placing a resistance band around your thighs can help to activate your glutes even more
If you struggle with low back pain, hip weakness, core instability, or more, let us know! We would love to help you overcome your pain and get back in the game!
Comments