How to Perform the Glute Bridge | F45 Cleveland State

Video Transcript: "To perform the glute bridge exercise effectively, begin by laying down on your back with your knees bent and your feet flat on the ground. Ensure that your feet are hip-width apart with toes pointed forward, and position your heels about 6-10 inches away from your glutes, depending on your height.
Engage your glutes and abs as you initiate the exercise by lifting your hips toward the ceiling. Press up through your heels while keeping your feet flat on the floor. Aim to raise your hips as high as possible without arching your low back. The goal is to achieve a straight line from your knees to your hips to your shoulders, emphasizing the activation of your glute muscles. Also, make sure your weight stays in the shoulders and doesn’t transfer to your head or neck.
Once you reach the top position, squeeze your glutes as tightly as you can and hold for approximately 2 seconds to maximize muscle engagement. Then, slowly lower your hips back down to the floor while maintaining tension in your glutes and abs.
Throughout the exercise, you should feel your glutes working the most. If you find that your hamstrings are working more than your glutes, try adjusting your foot positioning by moving them closer to your glutes. Conversely, if you feel excessive strain in your lower back, return to the starting position and reposition your back so that your hips are tucked under and your abs are engaged. Additionally, strive to maintain a neutral core position when raising your hips to avoid arching the low back, which can help prevent strain and maximize the effectiveness of the exercise. Get after it, team!"
To learn more about F45 Training, visit csurec.com/cla... or contact Katie Blodorn at [e-mail].
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