Hip Thrust For STRONG Glutes what it is & how to do it

As a Certified Strength & Conditioning Coach, bench glute bridge one of my favorites because it's a great way to target the glute muscles in a greater range of motion than training them on the floor.

Because the glute muscles are so important, when they’re weak or underutilized, the low back and hamstrings take over their job.

Instead, learn how to engage your glutes, then focus on strengthening them to not only give you a wicked booty but prevent injury and boost performance too.

Before beginning an elevated glute bridge though, you need to master the engagement on the floor. From there, you can move up to the bench glute bridge (AKA hip thrust!)

What Causes Weak Glutes? Like anything, there are multiple factors that go into any weak muscle or muscle imbalance.

Bench Glute Bridge: set up Begin by placing your mid to upper back (right about the bra strap line) on a bench (or table, or couch).

Feet flat on the floor and hips dipped towards the floor. The feet will be slightly outside of your hips. At this bottom position, your knees should be slightly behind the bridge of your feet/your heels.

There are two methods to use: The hinge method or the scoop method. Both are great ways to strengthen the glutes.

Once you've mastered it, you can progress so single leg hip thrusts, banded, or elevated!

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