I’m a runner, and like many runners, I don’t make the most of the gluteus maximus, the largest and strongest muscle in my body. I am convinced that the other gluteus muscles (gluteus medius and gluteus minimus) are similarly underutilized when running, standing or walking.
Also, when I go to the gym, I don’t pay much attention to my gluteal muscles, except for some unpleasant squats at the end of the session. I’m trying to avoid being in front of the mirror. Only that indignation can one endure.
So, to increase the accumulation of human knowledge, and because my editor ordered me, I decided to run 50 Glute Bridges every day for a week. I wanted to show those muscles that I still care about, so I wondered if intensive exercise might have any effect on my running.
Looking for more training inspiration? This is what happened when I did a side plank every day for a week.
What are the benefits of strong gluteal muscles?
The gluteal muscles play a role in moving the hip joint, moving the legs in and out, and stabilizing the pelvis when walking, running, and balancing with one leg. They are also important for good posture and stability.
Studies have shown that the gluteus maximus is prone to weakness. Chronic pain and many types of injuries (Opens in a new tab).. Runners need to work on gluteal strength as it helps reduce the incidence of common injuries such as runners’ knees and shin splints. Strong gluteal muscles can also improve running performance. In fact, if you’re involved in sports that involve jumping or accelerating, you need to work on gluteal strength. finally, Gluteal muscles are essential for balance (Opens in a new tab)And this becomes more and more important as we get older.
How to make a glute bridge
Glute Bridge is a relatively easy exercise to perform. We recommend using the best yoga mats or doing it on a soft surface. Bend your knees, lay your feet flat on the ground, and lie on your back with your hips apart. Place your hands next to the floor. If you can touch the back of your ankle with your fingertips, you are in the correct position. Do not push your chin into your chest. You need to look straight.
Push your hips into the mat. This means that the cores need to be engaged. Squeeze your gluteal muscles, push your heels into the mat, and raise your hips in a smooth, controlled manner, straight from your knees to your hips to your chest. Resist the temptation to arch your hips at the top of your exercise. At this point, your knees should be directly above your feet. Hold for 1-2 seconds, then lower with the same control method so that your hips touch the mat. It’s one person in charge.
If you have back problems, seek advice from a medical professional before starting this exercise.
Here we will try out how to perform a glute bridge and various changes.
I built a buttock bridge every day for a week — this is what happened
It’s easy, but it’s easy to have poor performance, so take your time. As I learned immediately, you need to focus on squeezing your gluteal muscles. Raising and lowering your hips is not enough. That was my experience on the first day. I knew something was wrong because I felt that the exercise was moving the hamstrings more than the gluteal muscles. It’s true that the gluteal bridge gives a little training to those big leg muscles, but it’s not the focus of movement.
I thought it would be easy to hit 50 rep on the first day, but I was wrong. About 30 years later, my gluteal muscles began to burn, and I was tempted to speed up and take shortcuts so that I wouldn’t go down to the mat, but I maintained my body shape and concentration. When I hit 50 and got up, I felt as if I had climbed several stairs.
On the 2nd and 3rd days, I reached 50 without any problems, so on the 4th day I decided to raise my arm straight up to make it difficult to move. I didn’t find it difficult to stay in shape, but I saw a slight burn deep inside my thighs. I think this is because I had to work harder to stay stable. And I felt that my core also had some training.
On the fifth day, I tried a one-legged buttock bridge. This was amazing. By definition, focusing on one side of the gluteal muscle is a much more focused move, but I was amazed at the effort required. First I raised my hips and then my right leg. Straightening your legs is not important for the effect of your movements, so don’t worry.
However, I was disappointed with the tension in my right knee tendon. It doesn’t go straight. I completed 25 bridge raises, but the last few times were quite slow and I felt burns on my left quadriceps and core, and my left gluteal muscles. I found the opposite movement a bit easier (probably helped by the fact that my left hamstring isn’t that tight).
I was impressed with how much work was required by this version of the move and continued on days 6 and 7. I exercised before running both days, and probably because my gluteal muscles were already on fire and I didn’t have to wake up from their sleep, it’s easier than usual to get up at a reasonable pace was.
In normal life, I noticed the posture when sitting and standing, just like when I did a side plank for a week. Not crouching is surprisingly satisfying.
If you are new to the buttock bridge, start with normal movements, but if you are reasonably fit and have already experienced buttock bridges, we recommend trying one leg type. You’ll be amazed at how difficult it is to hit the target while maintaining the form. It actually works. I’m not sure I’m incorporating this move into my daily workout schedule, but I’m definitely doing it more often. So who wants to lean forward?
