How to Glute Bridge Properly | Chesterfield Chiropractor

[@mnnabi123]

Thank you very much! This just helps me doing this in right way after many months!

[@elitechiroperformance]

Glad it helped!

[@beninchesapeake]

Great explanation. Since I started doing glute bridges I have noticed lower back pain that is new where it didn't exist before. I will try your tips on my next workout. Thanks!

[@elitechiroperformance]

Glad it was helpful!

[@beninchesapeake]

@@elitechiroperformance Your simple but effective tips on this have helped me tremendously! I have been using the technique for about two weeks now and the lower back pain is 100% gone. I was almost ready to stop glute bridges until I watched your video. Can't thank you enough!

[@simcha888]

@@elitechiroperformance Thanks for your tips ... I have a question about using a pillow to support the neck. I see you using a pillow, though it seems very high and your neck seems to be not in line with your spine?! I saw another yt where a physiotherapist explains to actually not use a pillow. But that is almost impossible for me, not to use a pillow when I do glute bridges... What kind of pillow do you suggest supports the neck but keeps the spine in line? I hope you have the time to answer my question, because I cant hardly find anything in the net and yt about using or not using a neck pillow for exercise :-)

[@rosag7386]

Thank you so much for the tips ; it has improved my technique better 👍

[@elitechiroperformance]

Great to hear!

[@Bellywoodstudios_diadance]

Best explanation on bridges so far! Thanks

[@elitechiroperformance]

Glad it was helpful!

[@joanadravniece4707]

I started getting back pain since doing bridges. This is so helpful. Will try it this afternoon. I think sometimes I am doing it too fast…..

[@elitechiroperformance]

Glad it helped. The key with most of the corrective exercises is slow and controlled movement.

[@adorazulu1268]

oh I see! That explains the lower back pain after doing the bridge. Thanks so much for breaking down the steps

[@rabiaaa97]

This actually helped a lot thank you!

[@elitechiroperformance]

No problem!

[@user-hz5cr8hm8w]

Perfect video. Thanks!

[@litboy827]

@3:15 He almost said ass but had to stop himself 😭 great video man thank you

[@elitechiroperformance]

Haha I tend to curse a lot when talking normally so sometimes things slip!

[@austinkonrad]

I don't know how many freaking how to bridge videos I've seen, too many, no matter what I always felt it every where but my glutes, it was my God dam ribs! Everyone including you said to "brace the core" or "flatten your back" easy enough, I can manage to get my back flat on the floor, but no body ever said bring your ribs down! Worked like a charm!!!! I guess my ribs stick out in my day to day,.

[@elitechiroperformance]

I tend to use the terms "flatten the back" or "pull the ribs down" interchangeably. It's really hard to do one without the other. I'm glad you got it figured out!

[@austinkonrad]

@@elitechiroperformance I'd say the big difference is you said start from the ribs, where as my understanding of how to flatten your back was shaped from things like pilates where they say start from the pelvis, so my lower abs were doing most of the early work in flating the back. I have sway back, I don't know has that would affect the technicalities of how I should flatten/brace my back, but clearly it does, and in this case starting from the ribs not only improved my glute bridge, but it was easier and more comfortable.

[@mtpta4947]

Terrific video I certainly need it I have pretty severe APT

[@elitechiroperformance]

Thanks!

[@khizerlmnxyz0003]

Yes, many do this mistake

[@elitechiroperformance]

Yes, super common. Not just with a bridge, but many hip based movements.

[@irfantariq2602]

My brother i need help, I have followed all your instructions perfectly and I don’t feel my glutes at any stage, please help me

[@helenlou9490]

On the way down from the bridge, should the back come down before the hip? Can this exercise reduce lower back pain? Thanks.

[@elitechiroperformance]

Sure that's fine as long as the primary movement is extension through the hips rather than spine. This can help with back pain in that it helps to engage the glutes.

[@Jasper-td3qx]

So when we come down from the bridge, we don’t relax out glutes? We keep the contraction even as we bring out butt back to the floor?

[@elitechiroperformance]

That is how I teach it. I give exercises like these for control, not strength. I have my patients go for time with slow and controlled reps. And then I have them apply that "feel" when they are upright.

[@Jasper-td3qx]

@@elitechiroperformance awesome, thank you!

[@khele0206]

Am I doing it wrong if the most part that hurts is my front legs 😭 been trying many right ways but still feeling like the most used is my front legs muscles

[@elitechiroperformance]

It's hard to say what is causing the tension in the thighs. It could be due to tightness in the quads. Try moving your feet further away from your butt.

[@Frankygoestohull1]

How often? Everyday?

[@elitechiroperformance]

Yeah this can be done everyday. However, you will want to incorporate some heavier loads too.

[@Prosperity_888]

Can i hold the form for 20+ seconds?

[@elitechiroperformance]

Yes absolutely

[@dianebroadley1455]

Why do my inner thighs shake though?

[@elitechiroperformance]

There may be a lot of possibilities. Make sure you aren't squeezing the knees inwards too much. However, if you feel the glutes and nothing excessive in the back or hamstrings then you should be good.

[@stoplitterkingstonrecuk3164]

I would say that you shouldn't feel it in the quads or hamstrings. Other videos show how to only feel it in glutes

[@elitechiroperformance]

"Feel" is very subjective. There is no way to not use the hamstrings or glutes in this exercise but the majority of what we feel should be in the glutes.

[@anneborrello4085]

Are you suppose to have a pillow under your head?