How you can Perform a Fundamental Bridge Techniques, Benefits, Variations

Written by Kenneth Lee 2020-09-28

Table of Contents:

How to do ELEVATED GLUTE BRIDGE: technique and common mistakes

Learn how to do the elevated glute bridge, as well as the most common mistakes..
Key muscles worked: Glutes, Hamstrings, Core

How you can Perform a Fundamental Bridge Techniques, Benefits, Variations

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Glute Bridges and back pain Don’t flex the spine! | Feat. Tim Keeley | No.70 | Physio REHAB

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Glute bridges are essential for getting correct hip extension in a hip hinge, deadlift and squat pattern and is one of the fundamental core rehabilitation exercises. Tim teaches the correct abdominal bracing movement and neutral spine position for the bridge lift and tips on how to activate you glutes and not overuse the lower back..
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How to Do Glute Bridges + Mistakes & Variations

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You might think you already know how to do a glute bridge, but making sure you can do this lift perfectly will lay the groundwork for more complex booty moves..
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How to do a Bridge Exercise

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In this bridge exercise tutorial, Jessica talks you through 3 variations of the popular bridge exercise. The bridge exercise will help you strengthen your glutes, hamstrings and back muscles. It can be used to help decrease back pain and help tighten your butt muscles! For full length and ad free videos visit http://www.jessicavalantpilates.com.

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Bridge variations

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Variations on the humble bridge pose in Bali. Hope they inspire your own experimentation! See the table of contents for notes on each variation..
Table of Contents:
00:05 Bridge with alternating hip lifts. It’s interesting to feel the differences in glute activation between sides, which can make these a good lead-in to single leg bridges..
00:18 Marching in bridge. A simple single leg bridge variation..
00:33 Single leg bridge. For many people, two leg bridges don’t provide enough resistance to effectively strengthen the hip extensors. Single leg bridges allow you to progress the resistance..
00:45 Single leg bridge with leg lifts. The long lever arm of the moving leg adds a stabilization challenge to the single leg bridge..
01:04 Bridge with windshield wipers. I’m following the leg with my eyes and letting my chest and pelivs move, although you can also do these with more trunk stabilization..
01:21 Bridge roll ups. I’m feeling each successive vertebrae making contact with the floor on the way up and down. This is a great way to get to know your spine..
01:44 Rotational bridge with clasped hand overhead reach. A multi-planar movement that helps me find rib cage and shoulder mobility..
02:00 Rotational bridge with single arm overhead reach. These multi-planar movements combines hip and spine extension with rotation..
02:23 Head under the bridge. This sequence from a series of Feldenkrais Awareness Through Movement lessons is a great way to prepare for full wheel. It teaches how to root your feet and hands into the floor..
02:41 Straight leg bridge. Targets the hamstrings much more than conventional bridges do..
02:50 Straight leg bridge with leg lifts. Targets the hip extensors (with emphasis on the hamstrings) on each side individually..
Music: Wes Hutchinson, Avocado Street, YouTube Audio Library.
Disclaimer:
All videos are for informational and educational purposes only. Consult with a physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so voluntarily at your own risk. Joe Miller and Joe Miller LLC cannot be held responsible for any loss, injuries, discomfort or damages that may occur from use of information in this video

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Glute Bridge Exercise The correct way of doing it

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How to do Glute bridge exercise for beginners video. Dr. Oliver shows you the right and wrong ways of doing this exercise. As well as give you 3 methods to make sure you feel the right muscles firing..
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Medical Disclaimer:
Nothing posted on this channel is medical advice or a substitute for advice from your physician or healthcare provider. Always contact your physician or other healthcare provider with any questions about a medical condition or your personal health. You may read the full disclaimer here: https://backintelligence.com/youtube-disclaimer/

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Glute Bridge Exercise 16 Variations

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Here are 16 great variations for the glute bridge exercise.
The Glute Bridge is one of the best movements to stretch your hips, activate your glutes and give you a stronger, sexier butt all while also helping to prevent and alleviate low back pain..
Basically whatever your goals are, you need to include a bridge variation in your leg workouts because these moves do the opposite of what your body does all day seated at a desk hunched over a computer..
If your glutes aren’t activated, which they often aren’t if you have a desk job, you risk injury and you also won’t end up working one of the biggest muscle groups in your body when you perform the big lifts in your leg workouts..
Want to get stronger? Leaner? Then you need to work the big muscles of your body, especially the muscles of your legs and glutes!
The 20 Glute Bridge Variations below can be used as part of your warm up or as exercises to include in your workout. Some moves, like the Barbell Hip Thruster or Weighted Glute Bridge, can even be the big lifts you focus on for your workout..
If you want to get your glutes activated and strong, you need to include a few of these bridging exercises in your workout routine!
1. Basic Glute Bridge (0:10).
2. Glute Bridge With Rock (0:20).
3. Glute Bridge with March (0:29).
4.Frog Bridge (0:41).
5. Glute Bridge With Alternating Overhead Reach (0:52).
6. Mini Band Glute Bridge (1:05).
7. Wide Stance Glute Bridge (1:18).
8. Narrow Stance Glute Bridge (1:30).
9. More Hamstring Bridge (1:39).
10. Straighter Leg Bridge (1:52).
11. Glute Bridge With Squeeze (2:02).
12. Glute Bridge Hold With Leg Lift (2:18).
13. Cross Leg Single Leg Glute Bridge (2:37).
14. Feet Raised Glute Bridge (2:54).
15. Glute Bridge Pulses (3:08).
16. Glute Bridge Cherry Bombs (3:19)

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Begin in the starting position for the basic bridge with the exercise ball at your feet. Place your heels on the top of the ball. Raise your pelvis as you would in the basic bridge.Try the single-leg variation.

Another version of bridge pose involves lifting one knee at a time while maintaining the pose. With your arms flat on the ground or together under your body, lift one foot off the ground and.The 20 Glute Bridge Variations below can be used as part of your warm up or as exercises to include in your workout. Some moves, like the Barbell Hip Thruster or Weighted Glute Bridge, can even be.

You can perform several variations of the bridge. Rise up on your toes and extend 1 leg parallel to the floor or up towards the ceiling. Lift a foot and extend your leg toward the ceiling. Clasp your hands under your buttocks and let your leg drift out to the side then back to center.Top benefits of bridge pose (Setu Bandhasana) This is the variations of setu bandhasana.

Technique. First one has to take the pose of Setu Bandhasana. With inhale, raise the right leg at 90 degree. Maintain the pose for 20-30 seconds and bring to the surface. Perform the same procedure with the left leg.

To do the Basic Glute Bridge Hold, bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart. You can change up how far your heels.7 Benefits of Doing Squats and Variations to Try. Medically reviewed by Daniel Bubnis, M.S., To do a basic squat: Start with your feet slightly wider than hip-width apart.

Here are the steps to do the basic scissor kick exercise properly, safely, and effectively. Plus, tips on variations to go easier and harder and for properly engaging your abs.To the beginners, all those guard variations, submissions, and techniques can be bit overwhelming.

There are certain basic jiu jitsu techniques you should focus on first to have an easier start in this amazing martial art. In the article below check out our list of 10 basic jiu jitsu techniques.Bend your arms to 90 degrees and then drive through your arms, upper back and heels to bridge up. Squeeze your glutes and brace your abs to bridge up. Then slightly release the contraction in one glute and rock to bridge one hip up slightly higher.

Really focus on contracting that glute.Instructions 1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down.Basic Glute Bridge Exercise Lie on your back with your knees bent and your feet flat on the floor.

Tighten your glutes and lift your hips off the floor. At the highest position, there should be a straight line from your knees all the way to your shoulders.Let your arms rest beside your body, with your palms facing downwards. Inhale, and lift your back (lower, upper, and middle) off the floor.

Roll in your shoulders, and make sure your chin touches your chest without you having to move it. Let your shoulders, feet, and arms support your weight.12 Basic Plank Variations for Beginners. by Men’s Fitness Editors Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window).

Do it: Two sets of 10 reps. Bridge walk ups. Bridge walk ups are significantly harder than walk downs, so don’t get too discouraged the first time you try them. Walk ups are a necessary step in training for stand to stand bridges.

How to do them: Stand a few feet from a wall with your back facing toward the wall.

List of related literature:

For example, I might start someone out with the bodyweight glute bridge and then, depending on their strength and form, increase the difficulty by introducing more challenging glute bridge variations.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
practice each individually before connecting them in the dynamic and challenging vinyasa flow.
from The Women’s Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness by Kathryn Budig Rodale Books, 2012
Guidelines for undertaking stepwise and bridging movement in tonal learning sequence are the same as those for skill learning sequence with three exceptions.
from Learning Sequences in Music: A Contemporary Music Learning Theory by Edwin Gordon GIA Publications, 2007
Routines usually start with teaching from the right leg, which means that you will have to start with your left side.
from The Essential Guide to Fitness by Rosemary Marchese, Julie Taylor, Kirsten Fagan Cengage Learning Australia, 2019
Work with the individual components of the Bridge Vinyasa first before doing the entire series.
from Ayurvedic Yoga Therapy by Mukunda Stiles Lotus Press, 2008
Rhythmic stabilization, alternating isometrics in developmental positions Weight shifting in prone-on-elbows transition to supine Pull-ups using therapist’s hands Transition to supine on elbows Rhythmic stabilization, alternating isometrics, and weight shifting in supine on elbows h.
from Neurologic Interventions for Physical TherapyE-Book by Suzanne Tink Martin, Mary Kessler Elsevier Health Sciences, 2015
Try the techniques as described in this book and use the principles to create variations that are comfortable for your body.
from Complete Krav Maga: The Ultimate Guide to Over 230 Self-Defense and Combative Techniques by Darren Levine, John Whitman Ulysses Press, 2007
Think of the total-body movements as your main set and the other exercises as the drills and technique work that fine-tune your stroke.
from Swimming Anatomy by Ian A. McLeod Human Kinetics, Incorporated, 2009
The first part of the 3–2–1 Bridge routine is all about activating prior knowledge before a learning experience begins.
from Making Thinking Visible: How to Promote Engagement, Understanding, and Independence for All Learners by Ron Ritchhart, Mark Church, Karin Morrison Wiley, 2011
Learn each technique as it was originally developed before trying to change it!
from Seven Steps to Mastering Business Analysis by Barbara A. Carkenord J. Ross Pub., 2009

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

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78 comments

Darkbrand 2020-09-28 - 22:40

Great video. Makes sense yo me. But a physio previously told me to do the elongated bridge for recovery (I have a bulging disc), the version you said you shouldn’t do. I’m really confused about whether flexion is a bad thing or not and I often find advice varies from one physio to another

Hugizius 2020-09-29 - 06:25

If testing clients or own glutes out, what is a reasonable time to hold a double leg bridge and single leg bridge in your opinion.

Thanks

Agawield 2020-09-30 - 12:30

I’m trying this but it’s pissing me off because I’m not sure if I’m doing it right

Goshakar 2020-10-01 - 15:46

I feel pressured to make physio appointments as soon as I’ve just finished one:(

Morlusida 2020-10-02 - 12:12

wow can I hire you for my work rehab pls, tired of these baby step functional blah blah.. physio and excersise phys have noted hip/core instability etc (I had a low back work injury recently, mechanical loading not disc etc) I’m just keen to get shit fixed and sorted proper so I can go back to work (labourer job.. bending/twisting/lifting) and not jack my shit up! Very keen to hit the gym but frustrated with all this “funtional” stuff.. EVERYTHING we do is functional in some way!!. sorry.. any advice/suggestion you could give I’d really appreciate!:)

Shakarisar 2020-10-04 - 02:57

These videos are good, but you always show each exercise for too long. We get the point after 2-3 reps. All the extra reps just make the video longer than it needs to be.

Adonn 2020-10-06 - 03:03

Hi! I am wondering if the ‘frog bridge’ is safe for people who had a herniated disc (in my case l4 l5). Now I feel good and do squats and deadlifts, too. A personal trainer told me that the frog bridge is better for muscle growth.

Balsa 2020-10-06 - 20:00

Thislookslikeadancestepofbloodsweatandtearsofbts.Don’t mind me i just came here from 30 days app

Jolhala 2020-10-07 - 20:24

What is your name?Where do you live?Where is your fitness institute?
All your videos are excellent and useful. Thanks.

Buriel 2020-10-08 - 07:10

Now I’m using it for other glute exercise because the beat is perfect!!

Dalameena 2020-10-09 - 09:40

I play this when I do my one legged bridges. Brutal but the music keeps me going! Thanks!

Vudok 2020-10-10 - 07:33

Thank you for this video! I’ve been doing bridges for a few days(100 reps a day for a month is the goal) and after watching your video I realized that I was doing hip thrusts the whole time.��

Nilarana 2020-10-12 - 01:20

i had no glute contraction with flat feet but when i used the balls of my feet i got more range and correct activation?

Anahelm 2020-10-14 - 17:48

So everyone’s gonna ignore the credit card between between his butt cheeks?

Shakazragore 2020-10-14 - 21:08

I get back pain whenever I do glute bridges. Am I making a mistake?

Burdana 2020-10-17 - 02:07

Absolutely love your work, your channel and content is just amazing.

Kigazshura 2020-10-17 - 18:44

I find hamstrings tight if i press my heel hard in this way of glute bridges. I immediately lower myself.Why does this happen?

Gorisar 2020-10-19 - 06:31

I used to be able to do it back when I was in 3rd grade and now I wanna learn again

Follador 2020-10-20 - 03:21

Great video. I feel well informed & I feel my gluts working. Thanks��

Ghotus 2020-10-21 - 13:38

Tell me more about bali what place i need to go with 2 kids? Where that housting hostel place? Thanks you Joe today a made that exercices!!

Lightmaster 2020-10-22 - 07:51

Really good video, very well presented and clear. Thanks for taking the time to make this. Makes a lot of sense.

Fondis 2020-10-23 - 23:32

Why do some trainers and coaches teach the posterior pelvic tilt version as a means of better activating the glutes if it’s harmful? Thanks!

Bandiri 2020-10-24 - 20:13

Thank you kindly. Most important tip regarding posterior tilt, so as not to hurt an already bad back with a disc problem that I have. Bless you.

Moogunris 2020-10-25 - 22:54

looks good. is it still bridge pose if you also go up on your hands?

Forcescar 2020-10-26 - 18:06

I have back pain and unable to bridge without flexing my lower back. How to fix please reply

Perirgas 2020-10-28 - 12:37

Thank you very much for these wonderful videos. I just have question, I had injury before, so my left thigh inner muscle is weaker. when I do the bridge with band, should the band be worn below the knee cap or above? In your video is below. Thank you very much

Kazirn 2020-10-28 - 21:06

Awesome video Tim! I just have a question regarding the neutral spine when performing the glute bridge. With the neutral spine, would there be a bit more anterior pelvic tilt than posterior pelvic tilt or is it straight where there low back is flat but not flexed? A cue I often hear is “press your low back into the ground/plinth”, that way a posterior tilt is engaged. However, like you said in the video, you don’t want the lumbar to be flexed because it could cause more problems. But is it okay if the low back is flat? Thank you. Sorry if my question is confusing.

Ga 2020-10-29 - 15:16

for how much duration, bridging can be perform?
and how many times in a day?

Dourn 2020-10-31 - 17:27

Thanks for the video. How do I protect my lower back when doing a straight leg deadlift please?

Thetadi 2020-11-01 - 15:18

OK, so after doing pilates for years and being ingrained with the rollup rolldown concept. my new physical therapist is telling me to keep the back straight, lead with the chest going up but lower first with the hips again keeping the back flat, abs braced. My question is this would this put more stress on the low back? Thank you!

Maull 2020-11-02 - 06:22

noticed I was squeezing the glutes the entire time watching this…

Blackwalker 2020-11-03 - 12:15

I do this every among the day. I started with 250 times in peaces of 50. Now I’m up to 500. My ass is so strong and my back and legs

Juzshura 2020-11-04 - 13:04

Thanks for this Tim! really helpful and i like that you explain the movements in detail!

Kathrinin 2020-11-04 - 21:06

Do you have a suggestion for isolation if i keep getting a charlie horse in hamstring?? thanks

Stoneredeemer 2020-11-06 - 23:53

Hi joe nice where are you located? Nice house to rest mind good morning namaste

Zolotaur 2020-11-08 - 14:27

What are the reps and sets for this exercise? I have weakness and a mind muscle connection loss with my right glute. What do u suggest? Thanks

Darkbrand 2020-11-10 - 03:17

Great vids Tim.
How often should the core stability exercises be done (glute bridge, planks, etc)? Is it best to do daily, or to take a day or two off in between core strengthening workouts?
Thanks.

Feshura 2020-11-10 - 12:08

Can I do this if I had scoliosis surgery? Because I was told not to bend

Shara 2020-11-12 - 08:38

which is a correct posture when doing this: knees together or knees apart

Kamath 2020-11-12 - 22:40

Excellent expansion video on concept of bridging, any future plans for a vid. on proper squats?

Centrilv 2020-11-14 - 15:18

Thanks for the video, and as a pointer, might want to level out the audio, sometimes I can hardly hear you.

Mobandis 2020-11-15 - 19:23

When i do a glute bridge it immediantly causes my right leg to tingle, why?

Dujora 2020-11-16 - 13:51

Uhhh…your explanations are perfect! Yay…thanks you for all your videos:)

Dorinaya 2020-11-16 - 21:55

I just love all your videos!!! they all resonate and are so quenching to absorb!!!

Dazel 2020-11-17 - 23:49

You are the only one who explained how to tighten core. That one blow changed everything!!!! YouTubers keep saying tighten your core and I end up flexing my core where it is like bulging but they said only to engage so I thought that was okay. But no! U explained it correctly!!!

Thanks for this!!!

Bulis 2020-11-19 - 12:36

Thank you for talking about correct form and safety. I need this.

Buzathis 2020-11-20 - 12:47

Thank you for all of your videos. They are straight to the point and easy to follow. There are too many videos with lots of talking. I like people who just get to the nitty gritty.

Moonhammer 2020-11-22 - 13:47

The amount of flexion from a posterior pelvic tilt is inconsequential. A lot of the time going into a posterior pelvic tilt will bring the person into neutral because they are already in an anterior pelvic tilt.

Maririm 2020-11-23 - 01:23

I am such a fan of your videos! You are a human catalogue of exercises ��

Nikot 2020-11-23 - 18:03

My back always hurts when I do bridges… am I doing something wrong?

Mogor 2020-11-24 - 17:54

ive been working on my butt for a quite a long time and I barely feel the burn anymore. I’m afraid it doesnt work anymore:(

Mightmaster 2020-11-26 - 14:51

Dear,
Thank you for this video as more creative. Also use the bridge in my training. I learned several new exercises in this video. Due to my spinal injury, this is one of my favorite moves to strengthen glutes, biceps femoral and lumbar. Therefore, I can do many repetitions without me injured.

Hug!

Moonhammer 2020-11-27 - 16:31

WOAH, I’ve been doing moderate back stretches for a while so I could do bridge and was discouraged this morning when I still couldn’t do it. However, after I did these stretches for a few days, I did a bridge no problem! I suppose that my back was already flexible enough but it simply wasn’t used to the it was the “vertebrae by vertebrae from the floor” movement

Ariundis 2020-11-29 - 12:03

So the mini band make the spine dont move and this make the exercise more efective?this exercise is so easy to do.i only feel something after 30 second
Love your videos you are great

Thunderbrew 2020-11-30 - 16:00

I took excellent workouts guide from Unflexal Workouts. Just google Unflexal Workouts

Meran 2020-12-01 - 09:33

i love your videos man. wish you were in australia to help me out

Perimath 2020-12-01 - 23:48

i like adding some bridge moves to my routine…but o usually use the basic move using a plate..but this are really cool moves.. thanks for sharing the good stuff..take care

Magar 2020-12-02 - 22:06

Genius! I have been trying bridges for a while now but could never figure out how to feel my glutes doing the work. Thank you.

Masida 2020-12-04 - 00:27

Thanks SO much for the content without all of the blabbing most fitness channels use as filler. Subbing ��

Gagis 2020-12-06 - 18:38

How can I make sure I’m lifting with my glutes? When I perform the exercise I feel my shoulders pressing into the floor. Is this normal or am I doing something wrong? Ty

Adorazel 2020-12-06 - 23:29

I really love these options. I am wondering if it would be useful to use some of them with my Gentle class using supported bridge.

Tum 2020-12-08 - 01:05

Well done found it useful, thanks I liked that you took your time & explained in detail how important this is.GREAT JOB!!

Sabersmith 2020-12-10 - 01:25

Liked after seeing the dog at the end. Thanks for sharing all the variations!

Iannn 2020-12-10 - 17:08

Bless you. I’ve been articulating my spine and doing a posterior tilt during barbell glute bridges and it always put so much pressure on my tailbone and lower back so I avoided them altogether.

Kegas 2020-12-12 - 02:34

A heavy, overweight person with knee problems can’t safely get up off the ground. They certainly can’t put their body weight on their knees to do so. If these are performed in bed or on a raised flat surface then I could see them being useful.

Gholbirdred 2020-12-12 - 17:22

EXCELLENT VIDEO!! Sometimes therapists don’t get the form of this exersize correct for patients with disc problems.Thank you greatly for the clearly presented,accurate description of how to do this exercise safely, in a way that won’t hurt people with lower back disc problems.Well Done.Thank you

Nilalv 2020-12-14 - 04:56

I didnt know how to do it so i put a credit card in between my buttcheeks. Thanks for the tip!

Kazitaur 2020-12-15 - 14:18

How the fuck is this any form of training mate your just shagging the air

Ghonin 2020-12-16 - 13:25

You’re amazing, I’ve been wondering for months why my back hurts when I do bridges, now I know its cause I keep posterior tilting. Thank you for making my day

Aurirne 2020-12-17 - 10:37

Wow, I had seen so many videos on the correct way of doing these glute bridges. But this is the best one, I had seen so far. As soon as I followed his instructions I really felt it on my butt, was on fire. Thanks, you are very knowledgeable, great job!!!

Thordirius 2020-12-18 - 19:09

H8 the music, LOVE the videos!! so many great ideas, thank you!!

Momeena 2020-12-20 - 16:04

Hey, hope you will ans my questions.
Why my neck hurts while doing this exercise? Is it becoz of the weights I add? I hold the dumbell with my both hands and my back also kinda hurts…

Grizel 2020-12-21 - 17:55

Tim, u deserve a medal mate! Thank you for all that you’ve taught me through your vdos! Stay blessed brother:)

Wrathwing 2020-12-22 - 19:53

hi sir,while performing this bridge workout am getting knee pain and back pain. let me know wts d reason for DAT.do DAT pain harmful for me? can I continue d workout or stop?

Nikonris 2020-12-23 - 09:48

Tried some of these today. The “frog bridge” looked strange, but felt very good. You are awesome:)

Goshakar 2020-12-23 - 19:03

Why do I have pain in my knees when I do a weightless glute bridge?

Umlore 2020-12-26 - 01:01

I don’t have the best knees because of years of track but this pose tends to hurt them when I do it. Am I doing something wrong or is it just a bad workout for my knees? Thanks! Love your videos by the way:)

Fegal 2020-12-26 - 21:33

I’m doing it with a barbell…..wanting to build up to 220lbs

How you can Perform a Fundamental Bridge Techniques, Benefits, Variations

How to do ELEVATED GLUTE BRIDGE: technique and common mistakes

Glute Bridges and back pain Don’t flex the spine! | Feat. Tim Keeley | No.70 | Physio REHAB

How to Do Glute Bridges + Mistakes & Variations

How to do a Bridge Exercise

Bridge variations

Glute Bridge Exercise The correct way of doing it

Glute Bridge Exercise 16 Variations

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