Warming up the pelvis and hips is essential to any workout or round of golf and the glute bridge is a phenomenal exercise to accomplish that.  However, it is significantly more challenging that it appears!  So why not take that challenge and add an element of rotation and stabilization to it?

Glute Bridge with Rotation

• The prerequisite to this exercise is being able to do a standard glute bridge with full range of motion (meaning your shoulders, hips and knees all line up at the top) and you primarily feel the glutes performing the exercise.  Another test would be to hold a one leg bridge at the top for at least 10 seconds without your hamstrings or lower back taking over.
• Start first by doing a few pelvic tilts just to set the core in the proper position making sure put the low back is in a neutral position before lifting the hips.
• I also like to squeeze both glutes before lifting just to make sure they are initiating the motion.
• Lift your hips up to the height of the bridge and hold them stable.
• This is where it gets tricky, while maintaining the height of your bridge, you’re going to reach across your body about 45 degrees out from your opposite shoulder.  This is going to initiate t-spine rotation!
• While reaching, you may notice that one hip wants to drop, but you are going to use those strong glutes of yours to stay stable and fight.
• Slowly lower back down to the starting position, find your neutral spine once again and repeat on the other side.
• Like I said, these are super difficult and are definitely only for those who have advanced through the proper protocols of glute activation!

Have fun!

-S