Have you ever been told by a fitness professional that you have ‘weak’ glutes? If so, you may have been advised to include exercises like a single glute bridge in your training. But is this really the best solution?
The truth is, simply squeezing your glutes with lumber extension may feel like it’s working the muscle group, but it doesn’t address the root cause of the problem. First of all, a muscle is neither ‘weak’ or ‘strong’. They can however, be in a disadvantaged position to work effectively – which will be dictated by the joint shape and position.
So, what’s the solution? The key is to focus on creating space between the sacrum and sit-bone so the glute muscles are able to lengthen first before contracting. This requires intelligent strength training that adapts to your unique biomechanics, joint shape/position and assessment measures.
Rather than relying solely on standard, generic exercises, a more effective approach is to be analysed by a movement expert who can create a bespoke plan tailored to your specific needs. By adapting exercise selection and execution to your unique biomechanics, you can train your body, improve mobility, and achieve your desired results.
One great alternative to the standard glute bridge is to incorporate a block and foam roller, as demonstrated in this Instagram Reel. By pressing the inside of both feet into an elevated block without squeezing the foam roller or lifting the body off the floor, muscles like the medial hamstrings will open up space between the sit-bone and sacrum. This puts the glute muscles in a great position for movement options like hip extension.
Incorporating intelligent strength training into your training routine can help you achieve your goals more effectively and efficiently. Don’t settle for a one-size-fits-all approach – invest in your health and work with a movement specialist to create a bespoke plan that gets results.