Add this exercise to your regular workout routine to wake up and tone your buttocks. Bridges are a great exercise that you can do every day to learn how to activate the glutes. Save time creating and documenting programs, while improving your quality of care. Check with your doctor before you start a workout or add moves like bridges to your current routine. March 1, 2016 | Posted by Barbara Gibson. You’ve probably been in the gym before and seen someone doing glute badges and wondered what are the benefits of glute bridges. The regular bridge exercise requires you to move your hips up toward the ceiling, while the yoga bridge pose requires you to extend your rib cage closer to your front body. Step 1. If you begin to exercise glute bridges every day, you will be surprised how quickly you begin to improve and gradually you add the weight. Here's how to do a basic bridge exercise to strengthen your glutes, hamstrings, and core. How to Do a Bridge Exercise With an Exercise Ball. The bridges exercise is a great exercise to do at home or at the gym as all you need is a soft surface. Paul Wade, author of Convict Conditioning and calisthenics master, says this of bridges: “If I had to name the most important strength-building exercise in … Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Mastering the Glute Bridge Exercise Because during weight bearing the femur moves about a fixed patella, excessive femoral internal rotation (IR) and adduction results in increased contact primarily at the lateral facet of the patella. Try not to let butt touch ground when lowering between reps. When done correctly, bridges can teach core control, hip control, how to deactivate the hamstrings and maybe most importantly, rev up the glutes. Our Home Exercise Program is a simple yet powerful solution to effectively and efficiently treat your patients. Need the what, how and why of bridges? The bridge exercise activates all the core muscles, including the transverse abdominous (flattens your core), rectus abdominous (six pack!) This low-intensity exercise strengthens your backside and abdominal muscles by stretching out your legs and extending your torso. This exercise is a rapid “squeeze and release” movement that builds the ability of the pelvic floor muscles to respond quickly. This exercise strengthens the core as well as the muscles of your back and helps to stabilize your spine. Aim to hit glute bridges once or twice a week, on either a total-body or leg and butt day, says Epperly. This means that one of your goals is to keep your torso really still during the exercise. In this blog post we’re going to be delving into the benefits of glute bridges and workouts and ways to maximize them. Fitness. NASM-certified Personal Trainer By Nora Tobin. Press into heels. The gluteal musculature has been implicated in many different pathologies due to its potential impact on lower extremity biomechanics. INHALE: Return to starting position. Forget deadlifts and roman chair extensions. Your gluteus maximus, with its powerful hip extension, is the primary mover for the hip bridges exercise — thus the much-vaunted butt-toning benefits.