The Cooper Institute
 

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH

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Glute Bridge with Mini-band

Written by
Sue Beckham, PhD
Posted in
Fit Tips

Friday, Jul 29, 2016

Muscle imbalances in the hips and core can contribute to low back pain. This version of the glute bridge not only strengthens the often weak gluteus maximus but also engages the hip abductor muscles that keep the hips and knees aligned during squatting movements.

Preparation: Placing the circle band just above or just below the knee, lie in a supine position on the floor with the heels 8-12 inches from the glutes, forming about a 45 degree angle at the knees. Place the hands, palms facing down, by the sides. Spread the feet and knees slightly to provide tension on the band and with the hips and spine in a neutral position activate the core.

Movement: Pull the toes toward the shin. Pressing through the heels, lift the hips off the floor to a position in which there is a straight line from the knees to the shoulders. Hold for 5 – 10 seconds. Return to the starting position.

Tips: Be sure that the knees do not cave in towards the midline. The exercise can be progressed by placing the palms facing up and further by crossing the arms across the chest.

Register for a course at The Cooper Institute to discover more corrective exercises for a healthy back.