Why You Are Doing Glute Bridges WRONG! Do This Instead
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
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0:00 Biggest Misktakes On Glute Bridges
3:03 Imporace Of Foot Contacts In Glute Bridges
4:58 Best Starting Point For Bridge Exercises
6:54 Cues For Progression To Full Bridge
Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on glute activation: th-cam.com/video/L8YQyZfpBgM/w-d-xo.html If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with posture and feeling better with movement: www.conorharris.com/beginner-body-restoration
Thank you so much, Conor! I loved your thorough explanation. I really liked the velcro imaging and the explanation of the gait phases with regards to the hip extension.
Although I already do the same with my clients, it would actually make my life easier explaining it to them.
If I may add a couple of suggestions:
1. I think the exercise would be better barefoot, especially if we want to really feel the feet and get good feedback.
2. I cue to pull the floor to the butt on the initiation of the exercise without moving anything, and then when they feel the hamstrings engage, start pressing down and roll up. I'll try with the push.
3. I also encourage my clients to go the same exact way (only backward) while going down and not just releasing down.
Thanks again!
PS I'm new to your channel and staying 😉
I could just cry. My PYdid show me any of this she just ask if I could do it but never made sure I was doing it correctly. Thank you ❤❤❤
The video has come out at exactly the right moment when I was looking for it. Thanks Connor.
This is super helpful. I have been having trouble figuring out how to engage my hamstrings. And I noticed one day why sitting at the park that dragging my foot on the ground takes tension out of my hips and engages the entire backs of my legs, which keep collapsing, so it totally makes sense to me how this would help. Thanks so much!
Thank you! That makes so much sense. When all those muscles are weak it's so hard to know how they should be feeling and which ones you should be using. Other muscles just compensate for the lack of strength in certain areas so the exercise doesn't work. I've just tried your technique there and it worked perfectly - such a difference!
It's like a gradual engagment of the posterior chain up to the core.
Good explanation.
Thorough and informative.
Subscribed.
Thanks confirming what I have been doing with clients in my Pilates . I have noticed the wrong ways for people doing bridge and have been using this way for 6 months and including the pelvic floor cues and it is amazing how much more stablity from inner unit it gives.
Thank you for these great tips. It takes a bit of coordination to mentally align my feet, putting pressure in the right places, then slowly tilting up from the pelvis. Just practicing that movement hits my glutes harder than I've experienced. I'll keep practicing as I love the instant response.
Thanks so much..!!
Thankyou for talking about the glute bridge in detail, I will keep these things in mind the next time I will do them as I have pelvic tilt.
Your videos are extraordinary! You explain everything brilliantly. Thank you for sharing some of your expertise online!
I totally agree. I do the same for my clients/patients. Start w/ very basic including the breathing. It simply makes a lot of difference and knowing which muscles you need to activate during the exercise. This is one of the best video! Cheers
You are an absolute genius, Conor!
Your cues are so helpful, thank you.
Thanks !!!4 great information w details and the why!
Brilliantly illustrated. Clearly the way to target hams & glutes with purpose
Thank you. The bridge we're doing in class is painful. You make this so much easier to perform 👍
Top notch as always!!!
Another great vlog!
Connor, some of us have a life time of trauma and never even learned to breath right. I am starting with that and your exercises for pelvic tilt and psoas actually help put me in the correct position for that. Thanks for the videos, keep them coming ;)
You got this ✊
I know where you’re coming from. Modern lifestyle is the death of human longevity.
@@clublulu399 that's why I love the bush ;)
Thank you so much for all your great help 🙏
Bro you are genius and we need this information more main stream .
All the fitness influencers are so stiff and just tell to shove shoulders down and back ribs flared and arched low back all the time it causes so many issues . i stopped all the training because it didn't make any sense to me to do that way as it was making me more and more stiff like a log.robot
This man is a genius 👏👏
Yaaaaass! The personalization is missing - I had bridges all throughout PT for my low back pain and everyone just shrugged when I said my back hurt during them (I was extending a ton in my lumbar spine). They couldn't fathom why it would hurt.
Love your videos, Connor!!
If you ever are in the position of receiving pt again, please, don’t put up with that!
Just walk out and find another place and call your insurance company to let them know not to pay them.
Their job is to get you moving pain free, and reading your comment really makes me want to punch em in their face for you.
I just started PT 2 weeks ago, and I KNOW I'm doing a lot of these exercises incorrectly. I try to address this, and I always feel these folks are not tracking with me!
thank you, I have finally understood a couple of things!
the hamstrings are really underrated in most apt fix programmes. My glutes are really strong now but I am still in apt. Good video
This is great 👍🏼 thank you
Great content! It could be a recommendation to do this exercise barefoot, the shoes present that unnatural elevation at the tip of the foot!
thanks for your advice!
This is a very helpful video. I suggest adjusting the playback speed to 0.75 since I find I can follow the material presented.
this is useful info for me, thanks.
do you think the classic hip thrust isn't so much for glutes but rahter to train the low abdominals and posteiror pelvic tilt.
I see the hip thrust as a very good posture building exercise to counter the endless sitting.
Awesome, thanks so much. Can you do one for winged scapula?
Thank you.👍💕
Your videos are great man, what do you think about sleeping on the floor for posture benefits, especially swayback posture.
Doing a 30 day glute bridge challenge and was doing a lot correct but this video gave me some excellent tips and tweaks. 👍
Somehow I feel all his stuff might be very valuable and once understood priceless but it so complicated that I watch his videos out of hope finding something I can use but end up doing other things letting me think it cant be useless what others are teaching.
I've had 2 failed attachment surgeries on the right medius and minimus muscles, also 3 spinal surgeries. Quite a few years back, I was at the gym and I tore the hammie on the right side. As soon as I start doing the bridge, severe cramp happens at the very top of the muscles. Any suggestions would be great. Cheers Rosemary Perth Western Australia 72yrs
Hey Connor, I'm a PTA in the US. Love your videos, your knowledge base is admirable. Do you know if your courses give continuing education credits?
Interesting will try this first thing tomorrow
Great video. It gives a good understanding. But I had lumbar spine fusion and since then SI syndrome and peripheral neuropathy in my feet. Could I try this? I have been exercicing a lot in order to revalidate after the surgery but it only for worse. PT did me more harm than good. They have never heard of personalisation. Thanks
Whaaaaattttt? Awesome explanations and demonstrations! Way more than anyone else has ever done in real life PT. Great content, perfect tempo, right length, NO MUSIC (can I get an “amen” brothers and sisters?)… just all around nice job!
Nobody else teaches this! Thanks!
I am immediately stealing the dumbells for HS isometric cues! Hip ext/glute strength is soooo important with aging. Think about anyone over 50. Do they have a J-Lo butt? Only if they're actually J-Lo. Glutes get weak and we need to keep them strong!!
good info
With a proper foot strike when walking should your shoes show more wear on the outside heel?
Please show us how to do this exercise
do you have a 'how to walk properly'' video. How should the hips, core and glutes move?
Wow. I think this is exactly what I need to do v
Connor, thank you for everything you do. I really need to know your thoughts on fibromyalgia? I have had quite a few injuries and now have fibromyalgia on top of it. It certainly restricts my activities but I try to follow along as much as possible. I'm so desperate for some advice. Thank you!
I'm not a doctor but I've heard that fibromyalagia is possibly caused by exposure to chemical air fresheners like glade plug ins and even laundry detergents and dryer sheets. If you have a lot of fake scents around you that may be a factor. Good luck and God bless you, I really hope you find a solution.
I got rid of fibromyalgia by taking Iodoral iodine (12.5 mg caplet) supplement for 3 months, then off 1 month, then 3 more months. That was my first regimen. The only other thing I did was get off of dairy, cuz I had just found out I was extremely allergic to it. I lost 3 dress sizes, got rid of my brain fog, slept well and got my energy back. (I relate this to a high reverse T3 thyroid hormone issue...) take it or leave it, but it's cheap and worth a try. And your doctor will never recommend it! Just follow the directions: 4 caplet loading dose on Day 1, then 1 caplet daily-- must be taken on an empty stomach first thing in the morning. 90 caplets lasts 3 months.
What do you do with someone who has nerve damage (from hip surgery) how do you compensate for a foot that doesn’t move properly?
Hello connor. my body feel so assemtsryical that i cant even lift or engage anything to lift up my spine for the first part...
I have anterior pelvic tilt, and when i was doing these exercises i think i was also not using my core properly and probably have hyperextension when i was doing this. I held it for 2 minutes during physical therapy and after i felt very sore but now im having a bit of lower back pain thats feels tight and spasms a bit. which i have been having for awhile. Am i okay and my muscles just angry or did i injure something?
Such video is good for doctors or whoever wish to know the details.
I would rather the video can just us know what to do. The explanation with the skeleton can come later.
Has to be a shorter version of these videos that gets straight to the point with proper form.
I was just thinking this. Way too much leadup explanation and not enough demonstration. Illustrations or animations would help a lot too.
There are time stamps that lead you directly to the exercises if you don't care about the explanation?
How far out should your feet be? What approximate angle are you shooting for at the top of the bridge for the back of the knee
Good question - it will vary depending on how long your legs are, but you generally want them at about a 90 degree bend in your knee and 45-60 degrees of hip flexion
@@conorharris that’s really helpful thank you Conor. Us very tall folks have trouble with a lot of movements because our levers are different than the average bloke
@@trentbateman So is less or more hip flexion better for tall-legged people? I'm 6'3 and I've noticed that the angle changes the feel of the exercise a lot, but I'm not sure yet which is better.
@@InventorOfMetal not really sure but I go to around 45
Are wall hipextensions also effective?
My hamstring immediately cramps and I can barely activate it with the dumbbells
Do you have an opinion on whether it is good to put feet up on a wall, knees at a 90 degree angle and then do the extensions? Thank you for the thorough explanation on this technique!
Look up PRI 90 90 hip lift. Very similar to this exercise but done with feet on a wall.
@@kozmosius Thank you, I will check it out!
What if you can't get your pelvis to tilt or get off the floor at all??
the complete non-functioning of the hallux adductor longus is truly important tho
I am getting headsch in the evening whenever I do bridge in the morning
While idiots keeps the tendency to speak and confuse, the expert shoows by action by few seconds.
Isn't there a way to add more range of motion to this exercise...can you do this with 2 hands behind on dumbells with arms straight....kinda like when people put their upper back on a bench or like the machine works...you get a lot more of a dip and a stretch in lower back and glutes?
I had a trainer many years ago set my feet on a bosu ball - dome side up - with my back flat on the floor.
Is that what you're asking about?
I actually never have done this exercise much on my own.
I do enjoy this channel's content. But, if you're going to talk about foot contact why not show a barefoot version? Shoes will change the experience of this movement. Especially if the individual's shoe has wear and tear from over/under pronation. That's another thing to consider.
Good point. I’ve been training barefoot for this reason. It helps me feel the ground more.
Every time I try bridges… low back goes out or into spasm. I must be doing something wrong, but not sure. Who knew I needed a spotter.
a picture is worth a thousand words - more pictures less talk
❤❤❤
Can you show more options for preventing & resolving issues, that are not dependent on having and using a ball for everything?
I don’t have that much knee bend
8 minutes could be done in 2 minutes.😀👍🏻
I would venture to think he does not in any way believe in chiropractors.
Chiropractors have their place just like PTs. They work well together.
Chiro is just for relief, not correction, I’d imagine that it could maybe help alongside correction but I have no clue
@@rstriker21 That is opposite of my experience, so you are right: you have no clue.
@MedicRicci I agree with your comment except for this: "...a chiropractor's knowledge of personal training and nutrition is extremely limited and typically downright basic." I've worked with three chiros who guided me to heal myself via exercise and training my body to work in harmony with itself. All three mentioned that I was their favorite kind of client because I actually followed their recommendations rather than simply expected them to fix me.
I think that your statement would be more accurate if you replace 'a chiropractor's knowledge' with "formal training for chiropractic".
I agree. I am a chiropractor and 100% of the time when someone says they don't "believe" in chiropractic, they have zero idea what exactly they are disagreeing with. They don't know what they don't know
Is your assistant Joey Fatone? Lol
I disagree with his locomotion sequence of the foot. It all begins on the lateral side of the foot not the medial
Yes, it does. But the medial heel reference helps better get the big toe and internal rotation which is needed for hip extension
this is what they try to do in pilates
0:20 i literraly do the glutes bridge just to not focus work the hip extensor and harmstrings and try maximise the glutes effort alone and decrease the others , what is the point of doing glutes bridges then you can do so many exercices if you want to focus these muscles (harmstrings , back , hip extensors etc ), its called "glutes" briges not "harmstring" bridges wtf bro
i wasnt going to watch this but ill keep watchign so that i dont do what you ll say to only focus on my glutes
Hey Conner, Dude. Check it out bro. Your tutorial has great content and freaking awesome presentation ! 😮 ! 😊 !
I think there a lot of useful knowledge in these videos. However, I'm confused, who are these videos meant for? First we see what 'we' do wrong. Then there's a lot of theory with latin terms, that seems to be directed to professionals. It takes some stamina to sit through this textbook part to arrive at the practical part, how to do it 'right'. In a way I think in specific cases a specific routine should be performed in a specific way (professional level), but for the general public I think the peculiarities are rather discouraging than than encouraging, for it's hard to know when to do what to do it 'right'. Mainly my experience, rather than critique.
One one in the spine is a vertebra (you said it right the first time); it sounds like the lady’s garment.
Two or more bones in the spine are vertebrae (sounds like the cheese, Brie, not verte-bray). It’s Latin.
Usually in English, the Latin diphthong ae is Anglicized as /i/, a long e sound. The original Latin diphthong was pronounced /aɪ/, as a long i. The pronunciation of vertebrae ending in /eɪ/ with a long a is undoubtedly more common, but generally frowned upon by orthoepists as it is not supported by etymology (like the long i) or analogy (like the long e), only usage. Since all three are supported by their own argument, they are all acceptable.
When they bring out the skeleton thing its over moving on way too much talk.
THIS
When it gets so complicated it becomes discouraging to even do. Been doing these for years. Nobody does the intentional ridiculous things like moving their feet all around or going up way to high. You just do a bridge with your feet planted on the ground. Overthinking this way too much.
Different people learn differently. Some people like very specific and detailed instructions others need to just give it a shot and be corrected gradually over time as they get a feel for it. I'd argue a lot of his stuff may not be for the everyday person just learning/relearning to move, but it's certainly good information
Come on..brevity..I mentally checked out already. Just shown how to do it. Tell and show how to do it, explain, then follow up w the review in detail.
Use the time scroll function :) Most of us here are here because we appreciate Conor going over the theory first, in my case I find it essential to applying his tips properly
...and, still, it shoves the upper body into bad posture,
This Glute Bridge Pose is a Yoga posture and in Yoga parlance it is known as Setu Bandha Asana.
Setu Bandhasana can have some amazing benefits such as:
This asana helps to strengthen and stretch your back muscles.It aids in stretching and toning your spine, chest and neck muscles.When done regularly, this asana helps to open up your lungs.It is an excellent asana for people suffering from thyroid and osteoporosis.Relieves back and neck pain.Stimulates the digestive system by massaging abdominal organs.It is beneficial for pregnant women and also helps in relieving menstrual pain.It helps provide relief in conditions such as asthma, sinusitis, high blood pressure and insomnia.It calms your mind and relieves stress and anxiety.
You lost me bro after the first two minutes
This is so overly complicated. It assumes you actually know what your body is doing.
Too much of theory
Good content….apparently..since I could not get beyond a minute of watching…please speak in English. Your listeners are common people, not Orthopedic surgeons who will understand your medical language.
Speaking to fast and too technical for the average person. KISS
I'm average and I get this.
Once you've watched enough of these videos and learned how pain affects you, you will understand
Too much talk for one exercise
I honestly think that personal trainers just make you so apprehensive about even moving your body because you're doing it "wrong" they do more harm than good. Try getting to the point, stop talking about "relationships" between muscles, just engage your core, plant you feet, push your hips up using your hamstrings and your butt (contract them basically) then resist on the way down, doesn't take 9 minutes to explain that.
Hello Conor please check your business Facebook messages and email. I am hoping to reach you for an appointment if at all possible. Thank you!