This move is great for strengthening your lower back and glutes. Glute activation is directly related to stride length, as it determines how far back your legs go when you’re in full hip extension. Many older runners have the tendency to slow down over the years, do less speed work, and less maximal or near-maximal running. Glute bridges regain that lost strength by forcing you to engage and contract those muscles maximally.
BENEFITS:
Erases the “spending every day behind a desk” syndrome we all seem to have. When we sit for long periods of time, we have a tendency to get stuck in that position. We can reverse the tightness by consciously engaging in purposeful exercises like—you guessed it—bridges.
HOW TO:
1
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Lie face up on the floor with your knees bent, feet flat on floor, and your arms extended by your sides.
2
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Now slowly lift your pelvis off the floor until you form a straight diagonal line from your knees to your shoulders.
3
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Engage your abs and contract your glutes.
4
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Hold this position for 2 to 3 seconds, breathing consciously throughout the movement, and then slowly lower back to start.
5
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Do 10 to 20 reps.
For best results, incorporate this into your training routine two to three times each week.