After the basic glute bridge movements have been done in a standard and skillful manner, we can add other movements to increase the training difficulty and physical intensity, so as to achieve a more intense and focused workout on the glutes, and to make the gluteal muscles activate and shape quickly. One of the simpler and more effective maneuvers, which does not require additional equipment, is the glute bridge stride.
The so-called glute bridge stride is a simple movement that is added to a standard glute bridge movement to add variety and intensity to the glute bridge.
When you do a glute bridge stride, your body remains in an arched bridge position, and your left and right legs are alternately lifted high (with the calves slightly flexed) to the point where your thighs are perpendicular to your upper body.
Pause for a few seconds, and then maintain an even pace back down to the standard hip bridge position.
If you want to add more difficulty, you can add walking to the straddle, alternating between the right and left legs to step forward at an even pace before retracting.
The hip bridge stride should always be performed with the hips clenched and tight. Because there is no other point of force during the stride, the gluteal muscles are much more intense than in a standard glute bridge. Therefore, the gluteal muscles will feel more intense and sore (of course, if you like the feeling, it will feel very good). It's a great workout for a lot of people who have loose, weak glutes, don't know how to use their glutes to generate power, and don't perceive any power in their glutes during their daily walks.
At the same time, the hip bridge stride, with more hip power, can accelerate the blood flow of the lower body, and the poor blood flow of sedentary people will bring a series of health problems (such as cold lower limbs, cold hips, etc.) and physical problems (such as flat or collapsed hips). Of course, the hip force can also drive the hip movement, improve the flexibility of the hips, can effectively improve the problem of false hip width. It's a good thing for sedentary people!
The hip bridge stride, pay attention to the left and right leg lifting height is basically the same level and lifting speed of the legs of the uniform, in the workout consciously to sense, adjust. In this way, due to the often crossed legs caused by the hip crooked, left and right hip power uneven and other physical problems, will be well corrected.
When hip bridge stride, because of the increased intensity, the breathing becomes rapid, the control of abdominal muscle groups will become more difficult. Therefore, during the workout, pay attention to the smoothness of the body, the stability of the core, and do not let the body sway too much. At the same time, pay attention to adjust the rhythm of breathing and the rhythm of the stride with the same, always keep the abdomen tight, so that can also achieve the effect of abdominal exercise.
The hip bridge stride is a very intense workout for the hips, so after the workout, remember to relax with a foam roller, a fascia ball or a fascia gun, or you can use hip stretching and other ways to relax the gluteal muscles, so that the hip line is more perfect!
When you learn the glute bridge straddle, feel the glutes firing, and even feel your glute muscles jumping in your sleep, that's the glute muscles growing!
When you feel the power of your glutes, you can try to use your hips to drive your legs in your daily walk. When you are standing, you can also clench your hips and exercise your gluteal muscles. In this way, the daily walking and standing, also become a workout. The first thing you need to do is to get your hands dirty!