常見錯誤
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Glute Bridges (but only if you do them correctly!)
They are one of the best exercises for:
- glute activation/mind-muscle connection
- teaching you the difference between hip extension and lumbar extension
- teaching you how to keep your core stable while you extend your hips.
You can do them as part of your warm-up, in between sets of other exercises for extra glute work, or as a finisher on a lower body day.
They also lay the foundation to progress to:
- Single Leg Glute Bridges/Cook Hip Lifts
- Barbell Glute Bridges
- Hip Thrust Variations
To perform correctly:
- Drive your heels into the floor and lift your hips off the ground
- Make sure you keep your core braced and don't hyper-extend (arch) your lower back
- Keep your ribs and pelvis "connected" throughout the movement
- Only go as high as you can lift your hips without arching your back
- Squeeze your glutes HARD at the top, hold for a second
- Reverse the motion to come back down, but DON'T let your hips drop first... keep your ribs/pelvis "connected" the whole time
Tip:
You should feel this MOSTLY in your glutes and core, if you feel it a lot in your hamstrings, play around with your foot position (try moving your heels closer to your butt), and if you feel it more in your lower back, then brace your core harder
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