Nicole Mejiaのインスタグラム(nicole_mejia) - 1月14日 12時05分

Glute bridges are one of the best glute isolation exercises you can do! They're also great if you have bad back or knees because you can lift heavy without the stress on the back or joints.
One thing that I CONSTANTLY see on workout videos is people lifting a ton of weight but only getting half reps in. You want to reach full extension of the hips and hold the glute contraction for a beat up at the top. If you can't come all the way up and fully extend the hips, chances are you need to drop weight and focus on range of motion and mind to muscle connection before racking the weight up again. It's better to get complete reps with a little less weight and proper form than to "lift" a bunch of weight improperly.
The hip extension rule holds true in both barbell glute bridges and one legged glute bridges. For the one-legged glute bridges, I'm using a bench and my resistance bands to engage my hamstrings as well as my glutes but you can do both workouts flat on the ground as well! Push through the heel and squeeze!
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