Bridge Progression for Glute Activation

Bridge Progression for Glute Activation. Proper Glute activation is important for promoting good hip and lumbar (low back) mechanics. This progression is helpful in both preventing and treating conditions like low back pain, hip pain, etc. Can also be used as an activation exercise prior to performing exercises like squats and deadlifts. Notice at the start of the set up, I flatten my low back, draw my ribs down, and squeeze my glutes. This is to ensure we are bridging with our glutes and NOT our low back. The progression from there:
1. Bridge with 2 feet hands on floor for added stability ⬇️
2. Raise hands in the air to decrease stability and increase difficulty ⬇️
3. Add a march to start introducing single leg bridging ⬇️
4. Progress to a single leg bridge by pulling one knee to chest and bridging with the opposite leg ⬇️
5. Add knee extension and hold the single leg bridge to increase Glute activation and endurance.