Basic Banded Glute Bridge

Set up the glute bridge in a way that will keep tension in the glutes and not hamstrings or lower back. It’s up to you to get your body into the position that will allow for hard active contraction of the gluteal complex first, with the hamstrings and lower back (to some extent) kicking in as secondary extensors. Alter the distance between your feet to create a stronger gluteal contraction. Manipulate the position of your knees in relation to your hips. Most of the time it’s far wider than people think. Get that position right and you’ll recruit the glute muscles optimally. Finally, if you’re having trouble getting tension through the hips and glutes as you bridge, try adding a band that acts as a « reactive neuromuscular stabilizer. » This will cause the glutes to kick in more. – Dr. John Rusin .