What is the standard action of gluteal bridge?

The standard movements of hip bridge can be divided into: basic hip bridge, one-legged hip bridge, supine hip bridge with upturned legs, weight-bearing plate hip bridge, barbell hip bridge and so on.

1, basic gluteal bridge: bend your knees and lie on your back, with the distance between your feet slightly larger than the shoulder width and slightly separated to both sides. Open your arms on the ground.

2, one-legged hip bridge: the body is lying flat on the mat, the palms of both hands are flat on the sides of the body, one foot is flat on the mat surface, and the other leg is straight and suspended to inhale.

3, supine legs and hips: supine on the mat, the left leg bends to the ground, and the right leg bends on the left knee.

4, weight-bearing plate hip bridge: that is, hold a weight-bearing plate or dumbbell that you can bear the load with both hands to maintain body balance.

5. Barbell Hip Bridge: Lie flat on the mat, roll the barbell above the trainer's ilium, bend your knees 90 degrees, step on the surface of the mat with your feet flat, and hold the barbell bar with your hands firmly open, with the grip distance wider than your shoulders.

Matters needing attention in hip bridge movement

1. Pay attention to the neck posture: Should you relax your neck or keep nervous when doing hip bridge exercise? The best advice is to hold your head with both hands and relax your neck to support your whole body.

2. Keep your back flat: In order to ensure the best effect of gluteal bridge movement, you should keep your back flat as much as possible. If the curvature between your knees and hips is too large, your movements will be too short to effectively stimulate the muscles of your hips.

3. Make sure that your feet are at 90 degrees to your knees: When doing hip bridge exercise, don't let your feet and knees get too close to your hips. It is recommended to bend your knees 90 degrees, which will help you feel the muscles of your hips better.

4. Pay attention to breathing: Of course, breathing is very important for all sports. When performing hip bridge movements, you should inhale when descending and exhale when pushing your hips upward.

5. Increase the load appropriately: After mastering the basic operation skills of gluteal bridge, you can slowly and moderately increase the load of gluteal bridge, such as increasing the weight or trying one-legged gluteal bridge to enhance the strength and endurance of gluteal muscles.