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Body Coach's Corner: Double Leg Glute Bridge | TB12

Welcome to the TB12 Body Coach's Corner! Here in The Body Coach’s Corner, we’ll be answering questions that we hear from clients here at the TB12 Sports Therapy Center and on our social media channels. You’ll meet our Body Coaches and they’ll share knowledge that will help you feel and perform your best. Today we’ll discuss a basic movement pattern that athletes of all experience levels should be familiar with: Double Leg Glute Bridge. This exercise will aim to improve functional core strength and facilitate posterior chain muscle recruitment. Double Leg Glute Bridge To start this exercise, get into what we call a “hook lying” position. That means you’re flat on your back with your knees bent and feet flat on the floor. Your feet should be roughly hip-width apart with your toes pointing forward. Put your arms by your side. The movement pattern of this exercise is simple; while squeezing your glutes, drive through your heels and lift your hips up toward the sky until your chest, hips, and thighs make a straight line. Hold at the top of that movement for one second, then control the movement as you come down. Make sure you aren’t letting yourself fall back down to the floor. Instead, control the movement pattern and “walk” yourself back down. One of the more challenging components to this glute bridge,” and our main focus, is to make sure that you’re lifting those hips only by working your glutes, not your hamstrings. Due to the size of the muscle and the amount of energy required to facilitate a muscle contraction, the gluteal muscle complex is one of the most inhibited muscles in the body. If given the opportunity, the body will transfer that load onto the hamstrings and this exercise will turn into a hamstring bridge instead of a glute bridge. To avoid that, think about squeezing your butt together when lifting off the ground, and really emphasize driving through your heels. As a variation, try slightly lifting your toes off of the ground—that can help emphasize this heel drive even further. Read more » https://playbook.tb12sports.com/the-t... TB12 Method mobile app » http://bit.ly/2KqP1yL Shop » https://tb12sports.com/collections/fe... Twitter »   / tb12sports   Instagram »   / tb12sports   Facebook »   / tb12sports   Join our Peak Performer Forum » http://bit.ly/2JWTzte