Ordinary hip bridge can't satisfy you anymore? Okay, let's try a set of advanced hip bridge steps
After the basic glute bridge movement is standard and proficient, we can add other movements to improve the training difficulty and physical strength, achieve a higher-intensity focused exercise on the buttocks, and quickly activate and shape the buttock muscles. Among them, a relatively simple action that does not require additional equipment, but is very effective, is the hip bridge stride.
The so-called glute bridge step is to add a simple action of striding on the basis of completing a standard glute bridge movement to increase the change and strength of the glute bridge.
When doing the hip bridge step, the body still maintains the arch bridge state, and the left and right legs are alternately raised (the calf is slightly bent) until the thigh is perpendicular to the upper body.
Pause for a few seconds, then keep falling back at a constant speed, returning to the standard position of the hip bridge.
If you still want to increase the difficulty, you can add walking on the basis of striding, and alternately step forward with the left and right legs at a constant speed and then withdraw.
Glute bridge stride, keep the hips clamped and exert force at all times. Because there are no other power points during the stride, the power of the hip muscles is much greater than that of a standard glute bridge. As a result, the glutes will feel stronger and more sore (of course, if you like this feeling, it will be very refreshing). It is a very good training for many people who have loose buttocks in daily walking, do not know how to use their buttocks to exert force, and cannot feel the strength of their buttocks.
At the same time, striding on the glute bridge will increase the force of the buttocks, which can accelerate the blood flow of the lower body. People who sit for a long time will have poor blood circulation, which will bring a series of health problems (cold lower limbs, cold buttocks, etc.) and posture problems. (eg flattened or collapsed buttocks). Of course, the force of the buttocks can also drive the movement of the crotch, improve the flexibility of the crotch, and effectively improve the problem of false crotch width. Good news for the sedentary!
When striding on the hip bridge, pay attention to the basically equal height of the left and right legs and the uniform speed of the leg lift, and consciously perceive and adjust during the exercise. In this way, posture problems such as skewed hips and uneven force on the left and right buttocks caused by the often warped Erlang's legs will be well corrected.
During a glute bridge stride, it becomes more difficult to control the abdominal muscles due to the increased intensity and shortness of breath. Therefore, during exercise, pay attention to the stability of the body, the stability of the core, and do not let the body shake too much. At the same time, pay attention to adjusting the rhythm of breathing and the rhythm of striding to be consistent, and always keep the abdomen tightened, which can also achieve the effect of exercising the abdomen.
Glute bridge striding is very intensive for the buttocks, so after exercising, remember to use foam rollers, fascia balls or fascia guns to relax, you can also use hip stretching to relax the buttocks muscles to make the buttocks line more perfect Oh!
When you learn to step with the glute bridge, feel the force of the buttocks, and even feel the beating of the hip muscles when you sleep, that is the growth of the gluteal muscles!
When you feel the strength of your gluteal muscles, you can try to use your hips to drive your legs to walk in your daily walk. When standing on a daily basis, you can also clamp the buttocks and exercise the buttocks muscles. In this way, daily walking and standing have become exercise. The buttocks will come faster!