It’s been awhile since I posted an exercise that really gets after the gluteus maximus, and this one is no joke. While simple in stature, it packs a huge punch and requires a lot of thought and careful movement.
Before you do it though, there is one very important requirement…..your glutes must be the star of the show in a basic glute bridge pattern! The means you can complete a full bridge (shoulders, hips and knees meet in a straight line at the top) with those butt muscles firing up a storm. My basic rule of thumb is that once you can complete 20 reps without those pesky hamstrings taking over, it’s time to advance.
So when that time comes, give this puppy a try!
The Bridge Slide
Here are some keys to success:
- Engage the glutes prior to lifting the hips off the ground.
- Extend the hips to full height, and check in on those butt muscles once again to make sure they are still jumping for joy.
- Once stable, slowly begin to slide one leg out until it is straight. This is where the challenge exists, as the leg straightens you will begin to extend further from the hip asking for even more glute engagement. It will also ask the pelvis and core to stabilize.
- Then, with a big breath out, raise the leg towards the ceiling. This once again requires a huge amount of core stabilization and as the leg lowers, you must once again keep firing those glutes to prevent the hips from dropping.
- After one rep is complete, slowly lower back to the ground and reset for the other side.
- I would give you a rep range on this one, but I think it’s more important to be in tune with your body. Do as many reps as you can find success in!
And just one more tip from someone that performed these today with ridiculously tight hip flexors and a slightly pulled right hamstring…….pre stretching the hip flexors will make this one more effective! That last 5 degrees of hip extension is what makes the bridge a great exercise. If the front of your hip is tight, say goodbye to that 5 degrees!
Cheers to awesome glutes!