< strong>Elastic Band Glute Bridge!
The glute bridge is a great move!
Compared with squats and deadlifts, the glute bridge is easier to master, and the degree of participation of the leg muscles is not high! Any girl who wants to achieve a tight, lifted butt will love this move!
Recently, a netizen mentioned an interesting question. I saw that many people abroad tie an elastic band on their knees when doing glute bridges. What is the reason why they do this?
The action is as follows: Take a small circular elastic band and put it on the top of the knee!
Purpose of doing this:
1. Increase hip extension! As mentioned in the previous article "Glute Bridge: A Tip to Improve Hip Extension", slightly abducting your hips can help you increase your hip extension!
2. Activate the gluteal muscles
Using elastic bands can help you force the gluteal muscles to do their job. The gluteus medius has the job of hip external rotation and helping thigh abduction
When performing a glute bridge, when your knee is covered with the elastic band, an adduction force will be generated, and you must force the knee Push outward to resist this force, and in order to maintain the posture,
This way! There will be more tension (activation) in your gluteal muscles (the gluteus maximus and gluteus medius both have the ability to abduct the hip) and hamstrings. This will help your butt muscles to better participate in the next movement!
At the same time, this also helps to stabilizePosition your knees to prevent ACL rupture and distribute more weight on the hip joint when lifting heavier weights.
For beginners or students with poor gluteal muscle sensitivity, using elastic bands is a very good choice.
The purpose is to educate you body, forcing the body to move the knees outward when performing hip extension movements, and at the same time building hip abduction/external rotation muscle strength.
In addition to glute bridges, you can also apply this technique to squats, deadlifts and other movements to help you improve your training techniques!