Ordinary hip bridge is no longer enough for you? It's okay, let's try a set of advanced hip bridge strides
After the basic hip bridge movement is done standard and proficient, we can add other movements, thereby increasing the training difficulty and physical strength, achieving a higher intensity concentrated exercise for the buttocks, so that the buttocks muscles can be quickly activated and shaped. Among them, a movement that is relatively simple and does not require additional equipment, but is very effective is the hip bridge step.
The so-called hip bridge step is to add the simple action of stepping on the basis of a standard hip bridge action to add variation and strength to the hip bridge.
When doing hip bridge strides, the body still maintains the arch bridge state, and the left and right legs are raised alternately (the calf is slightly bent), until the thigh is perpendicular to the upper body.
After pausing for a few seconds, keep falling back at a constant speed and return 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 the left and right legs alternately step forward at a uniform speed and then retract.
Hip bridge step, keep the hips clamped and exert force at all times. Because there are no other points of force during the stride, the strength of the gluteal muscles is much greater than that of a standard glute bridge. Therefore, the gluteal muscles will feel stronger and more sore (of course, if you like this feeling, you will feel very cool). It is a very good training for many people who have loose hips and weak hips during daily walking, do not know how to use their hips to exert force, and cannot feel the strength of their hips.
At the same time, the hip bridge strides, the hips exert more force, which can accelerate the blood flow of the lower body. People who sit for a long time have poor blood circulation, which will bring a series of health problems (cold lower limbs, cold buttocks, etc.) and posture problems (such as flat or sunken hips). Of course, the force of the buttocks can also drive the movement of the hips, improve the flexibility of the hips, and effectively improve the problem of false hip width. Good news for sedentary people!
When stepping on the hip bridge, pay attention to the height of the left and right legs is basically the same and the speed of the leg is even, and consciously perceive and adjust during the exercise. In this way, posture problems such as skewed hips and uneven force development of the left and right hips caused by the often crossed legs will be well corrected.
During the hip bridge step, because the intensity increases, the breathing becomes short, and the control of the abdominal muscles will become more difficult. Therefore, during exercise, pay attention to the stability of the body and 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 stepping, and keep the abdomen tightened all the time, so as to achieve the effect of exercising the abdomen.
Hip bridge strides are very intensive for the buttocks, so after the exercise, remember to use a foam roller, fascia ball or fascia gun to relax, and you can also use hip stretching to relax the buttock muscles to make the buttocks more perfect Oh!
When you learn to bridge the hips, feel the strength of the hips, and even feel the beating of the hip muscles while sleeping, it means the gluteal muscles are growing!
When you feel the strength of the gluteal muscles, you can try to use your hips to drive your legs to walk in daily walking. When standing in daily life, you can also clamp your buttocks and exercise your buttocks muscles. In this way, daily walking and standing have become exercises. Buttocks will come faster!