Bridge Exercise Tract

1. Begin on your back with your knees bent and feet flat on the floor. From this position squeeze your ‘butt’ muscles together to ensure proper activation of the Gmax, and then lift your hips off the floor, bringing your thighs back in line with your trunk.
2. Although the hamstring muscles on the back of the thigh will also be activated with this movement, it is important to ensure they do not overpower the glute contraction. If you feel the hamstring muscles contracting more than the glutes, it is helpful to bring the heels in closer to the hips and concentrate on squeezing your butt cheeks as you bridge up off the ground.
3. Hold your hips off the ground for 1-2 seconds, slowly bring your hips back to the floor, and then bridge up once again.
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 – 60 seconds, then perform a second set to failure.

Variation 1: In some cases it may be helpful to place a elastic resistance band or belt around your knees, then push the knees outwards against the band during the exercise.  This will help stimulate the gluteal muscles and deep external rotator muscles of the hip.

1. Begin by lying on your back with your knees bent and feet flat on the floor. Squeeze your butt cheeks together to ensure proper activation of the gluteal muscle group. Lift your hips off the floor and extend one leg (it does not matter how far you extend the leg, what matters is the you are now supported by only one leg).
2. Make sure you maintain the contraction in the gluteal muscle of your support leg, and do not allow your hips or trunk to drop towards the unsupported side as you bridge up and down. Instead, concentrate on holding the hips and pelvis perfectly level.
3. Hold this position for a few seconds, then place both legs down again.
4. Now lift the opposite leg.
5. While alternating leg lifts, perform as many repetitions as possible.  Be sure to focus on maintaining perfect form.  Rest for 30 – 60 seconds, then perform a second set to failure.

1. Begin by lying on your back with your knees bent and feet flat on the floor. Squeeze your butt cheeks together to ensure proper activation of the gluteal muscle group. Lift your hips off the floor and extend one leg.
2. While balancing on one leg, slowly bridge down towards the floor, then raise back up.
3. Make sure you maintain the contraction in the gluteal muscle of your support leg, and do not allow your hips or trunk to drop towards the unsupported side as you bridge up and down. Instead, concentrate on holding the hips and pelvis perfectly level.
4. Perform as many repetitions as possible (until the muscles become tired or your form breaks down), then repeat on the opposite side.  Rest for 30 – 60 seconds, then perform a second set to failure.