Brilliant!!! This exercise is mind blowing!! I had never felt my glutes so active and I’m only using a 4kg med ball! This is definitely to go to the top of my regular exercises list. Thanks Brent!!
You should be the training source for ACE Personal Training Certification...I get more out of your videos and vocabulary than watching hours of ACE material! Practical and current. Thanks!!!
Thank you Lindy, I do hope in the near future that our credentialing is respected as much as the ACE personal trainer certification currently is. Dr. B2
Absolutely Daniel, So if you look at the bibliographies of the articles on Lumbo Pelvic Hip Complex Dysfunction, Gluteus Maximus or Gluteus Maximus Activation on BrentBrookbush.com you can see all the research we have compiled on this muscle (which we hope is as close to complete as possible). Thanks for the support, Dr. B2
I guess Im randomly asking but does any of you know a tool to log back into an instagram account? I was dumb forgot the password. I would appreciate any tips you can give me!
@Kieran Sutton thanks so much for your reply. I got to the site through google and I'm trying it out atm. I see it takes quite some time so I will get back to you later when my account password hopefully is recovered.
very informative and well explained. I am wondering why her movement stops before full extension or full lock out. Is she not taking advantage of the last few inches and then squeezing her glutes at the top?
I am not sure what you are looking at... she is getting full extension. She may be lacking a bit of hip extension due to hip flexor over-activity, but she is going as high as she can. Keep in mind, you don't want lumbar extension and an anterior pelvic tilt. Dr. B2
thank you for the helpful video! I have two questions: I work out with bodyweight at home, but despite that, I still try to educate myself the best way possible, thanks to videos like yours. -If I don't have any weight, would you recommend doing single leg bridges in 10-12 rep ranges as core work? -What should my lumbar-pelvic position be? neutral, anterior or posterior tilt? Thank you for all the help!
Hey @sunriseeternity300! Hope the studying is going well. We just recently added our business to Google my Business, would you mind leaving a quick review? g.page/r/CR1LsEAZ5W6AEBM/review
Question for you about basic glute bridges - should one be articulating through the spine while lowering and lifting in a standard bridge on the floor or should the torso be more stiff and move as one unit? My NASM-certified personal trainer instructs to move each vertebra one by one while lowering and lifting in and out of a bridge, but I am finding a lot of sources that show a basic bridge being done more like a hip thrust as shown in your video.
Great exercise, Brent! Very nice and thourough explanations including your the fiber type recruitement. One question though about the glute bridge. If you where to increase rate of force developement for an athlete who is used to resistance training, but needs some more power and force in a change of direction sport, I would use the accentuated eccentric glute bridge (one leg ecc. down, both legs konc. up), becuase I would say, that the COD ability is determined (partly of course) by the athletes ability to decelerate. I hope it made sence :). What is your take on the COD athlete performing an exercise as the glute bridge?
Great idea Anders, but we would have to ditch the ball at that point. It's just not safe to do single leg bridges with a weight on your lap on a stability ball... heck, I don't know if it is even possible. I do like your idea for a bench elevated bridge ;-) Dr. B2
Brent Brookbush I totally agree. I was being unclear there. A bench elevated glute bridge is of course the way I would perform if increased power and force is the goal.
Hi Brent! How much time do you estimate for my glutes to start working properly doing this exercise? I have very tight adductors and i'm quite active, is swim 3 times per week. Thanks!
There is more to that question than you may expect. In order to optimize recruitment it is going to take more than the exercise above, you also need to release over-active muscles, stretch short muscles, mobilize stiff joints, activate under-active muscles and then use this to aid in integration of the new motor pattern. All of this should be based on a movement assessment. Dr. B2
the band around the knees is not nesessary as long as the knees do not cave in when doing squats or not have proper stabilization in the lower extremities. but with that much weigh is probably necessary. Train Safe and avoid injuries
It is not about being "necessary". Research actually shows the band around the knees increases glute activation. It is a progression or variation, not a mandatory suggestion. Dr. B2
I don't see significant amounts of lumbar extension here, but you are right, there should not be an increase in lumbar extension or a lumbar lordosis. We should note that a normal amount of lordosis is suggested, i.e. neutral spine (not flat back). Dr. B2
Isn't Glute max really not the best walking muscle as it only really engages at 30 degree hip flexion. So more a stair climbing muscle? Love your videos btw, your teaching style is really helping me as a student massage therapist.
Great vid and info.do not need heavy weigh, just body weigh and ad 20 more reps and the following week ad 10 more for intermedia, beginners should stay between 12 and 20 reps for first 2 weeks. too much weigh on that position is hard on the sacroiliac joint. when we walk, squat and do tuck jumps, we push through the heels and balls of the feet. we are not frogs or spiders.we do not walk pushing the core forward
I would start with Gluteus medius activation, then gluteus maximus activation, then this exercise... in a circuit that is sure to "burn". Thanks for the question MoreLife.
Great question morelife, Considering we are 19.99/month and you can cancel anytime, its hard to say that you would not get your money's worth, but it is a site built for practitioners. My suggestion would be to get a membership, browse the videos and some of the articles and cancel your membership when you start to get into stuff that is deeper than you want to invest the time in learning. Worst case scenario, you find 10 videos you really enjoyed and cancelled after a couple of weeks ;-) Dr. B2
Ok great, I will subscribe. I'm actually debating coming to NY for an in person session, as I want to start out my exercise routine the right way and I feel like you could tell me exactly whats going on with me and the best starter exercises specific to my needs the most optimally in person, wouldn't you say?
Potentially, It depends on what is going on, how long you will be out here, and what opportunities you have in your area to visit qualified professionals. Dr. B2
Not bad...but if we want to get more core activity I will suggest for Melissa to try use only one leg (one leg need to lift up off the ground a little bit) Glute bridge without dumbbell - it is more challenging in my opinion. ....But maybe I am wrong:)
if you feel more hamstring - bring your feet close -so you activate Quads and inhibit your hams (reciprocal inhibition) and vice versa.....but it is only my opinion:)
first nice idea where are the research that show that this is the "ultimate glute bridge" second what type of measurement tools they used to test this ? to say it shown more activity of the glute is just a sensasion doesnt mean it the best third using a heavy load dumbbell on a stability ball is way too risky i my opinion
The research studies are cited in our article on Gluteus Maximus Activation - brentbrookbush.com/articles/corrective-exercise-articles/activation/gluteus-maximus-activation/ This was the combination of several ideas implied by research, not a single research study, however, most research studies used EMG analysis and compared 2 or more variations of an exercise. I am not "saying" anything, I am aggregating data from 3rd party evidence, and communicating a an exercise idea based on summary of that data. While you may still say this is a "hypothesis" or theory, since this specific exercise idea has yet to be tested, it is an evidence-based hypothesis, that has demonstrated positive results in rehab, fitness and performance settings. This is how we continue to evolve practice. Last, I have been doing dumbbell resisted ball bridges from almost a decade and have never had an injury. Dr. B2
That is a great idea, that I feel has little practical application. Unfortunately the jump from two-legs to one is so challenging I have never met anyone who can perform a single leg ball bridge with optimal lower extremity alignment. Dr. B2
hey, is it true that bringing the feet together would increase glut medias activation potentially? if you were more focused on core recruitment as apposed to glut strength and hypertrophy?
Maybe, I think I know the study that has inspired this idea, and unfortunately the biceps femoris and adductor magnus were not examined. My concern using this method is we may see an overall increase in Glute Activation, but also reinforce synergistic dominance of the biceps femoris, adductor magnus and piriformis. Food for thought. Dr. B2
Brilliant!!! This exercise is mind blowing!! I had never felt my glutes so active and I’m only using a 4kg med ball! This is definitely to go to the top of my regular exercises list. Thanks Brent!!
Happy to help Carles Riba,
Hope you will check out everything we have to offer at BrentBrookbush.com. Keep me posted on your progress.
Dr. B2
Just completed this exam, I like to do all of these exercises myself to get a more body active approach and workout myself! Great!
So happy we can add to your repertoire and workouts Kathy!
You should be the training source for ACE Personal Training Certification...I get more out of your videos and vocabulary than watching hours of ACE material! Practical and current. Thanks!!!
Thank you Lindy,
I do hope in the near future that our credentialing is respected as much as the ACE personal trainer certification currently is.
Dr. B2
Awesome video Dr. Brent. Are there articles or links you would suggest so I can look into the muscle fiber makeup of different muscles?
Absolutely Daniel,
So if you look at the bibliographies of the articles on Lumbo Pelvic Hip Complex Dysfunction, Gluteus Maximus or Gluteus Maximus Activation on BrentBrookbush.com you can see all the research we have compiled on this muscle (which we hope is as close to complete as possible).
Thanks for the support,
Dr. B2
Thanks Brent, some great info for me to consider, great vid
You are very welcome Sam
excellent video full of details and professional instructions thank you so much
Thank you for all of the support Fitness IQ
I'm calling going up stairs "single leg quarter squat" from now on
I guess Im randomly asking but does any of you know a tool to log back into an instagram account?
I was dumb forgot the password. I would appreciate any tips you can give me!
@Rhys Ethan instablaster ;)
@Kieran Sutton thanks so much for your reply. I got to the site through google and I'm trying it out atm.
I see it takes quite some time so I will get back to you later when my account password hopefully is recovered.
@Kieran Sutton it worked and I actually got access to my account again. I am so happy!
Thanks so much, you really help me out :D
@Rhys Ethan glad I could help =)
very informative and well explained. I am wondering why her movement stops before full extension or full lock out. Is she not taking advantage of the last few inches and then squeezing her glutes at the top?
I am not sure what you are looking at... she is getting full extension. She may be lacking a bit of hip extension due to hip flexor over-activity, but she is going as high as she can. Keep in mind, you don't want lumbar extension and an anterior pelvic tilt.
Dr. B2
thank you for the helpful video! I have two questions: I work out with bodyweight at home, but despite that, I still try to educate myself the best way possible, thanks to videos like yours.
-If I don't have any weight, would you recommend doing single leg bridges in 10-12 rep ranges as core work?
-What should my lumbar-pelvic position be? neutral, anterior or posterior tilt?
Thank you for all the help!
Single-leg bridges are a great, weight-free option, for home exercise. We absolutely recommend this! And, neutral pelvis is ideal.
Dr. B2
is there a program to teach about program design as per goal? understanding sets reps and exercises?
Good Content.. Thank you... #glute
Appreciate it #kickglute
Hey @sunriseeternity300! Hope the studying is going well. We just recently added our business to Google my Business, would you mind leaving a quick review? g.page/r/CR1LsEAZ5W6AEBM/review
love it .... done this in our local gym #NGS super workout ;-)
Awesome #GotGlutes
Such an important complex for function and performance.
Dr. B2
Question for you about basic glute bridges - should one be articulating through the spine while lowering and lifting in a standard bridge on the floor or should the torso be more stiff and move as one unit? My NASM-certified personal trainer instructs to move each vertebra one by one while lowering and lifting in and out of a bridge, but I am finding a lot of sources that show a basic bridge being done more like a hip thrust as shown in your video.
We would recommend that a bridge is done with a stable or stiff spine, and that the movement is hip extension.
Dr. B2
Great exercise, Brent! Very nice and thourough explanations including your the fiber type recruitement.
One question though about the glute bridge. If you where to increase rate of force developement for an athlete who is used to resistance training, but needs some more power and force in a change of direction sport, I would use the accentuated eccentric glute bridge (one leg ecc. down, both legs konc. up), becuase I would say, that the COD ability is determined (partly of course) by the athletes ability to decelerate.
I hope it made sence :). What is your take on the COD athlete performing an exercise as the glute bridge?
Great idea Anders, but we would have to ditch the ball at that point. It's just not safe to do single leg bridges with a weight on your lap on a stability ball... heck, I don't know if it is even possible.
I do like your idea for a bench elevated bridge ;-)
Dr. B2
Brent Brookbush I totally agree. I was being unclear there. A bench elevated glute bridge is of course the way I would perform if increased power and force is the goal.
Hi Brent! How much time do you estimate for my glutes to start working properly doing this exercise? I have very tight adductors and i'm quite active, is swim 3 times per week. Thanks!
There is more to that question than you may expect. In order to optimize recruitment it is going to take more than the exercise above, you also need to release over-active muscles, stretch short muscles, mobilize stiff joints, activate under-active muscles and then use this to aid in integration of the new motor pattern. All of this should be based on a movement assessment.
Dr. B2
the band around the knees is not nesessary as long as the knees do not cave in when doing squats or not have proper stabilization in the lower extremities. but with that much weigh is probably necessary. Train Safe and avoid injuries
It is not about being "necessary". Research actually shows the band around the knees increases glute activation. It is a progression or variation, not a mandatory suggestion.
Dr. B2
Will this help the pelvic floor and/or lower abs muscles?
The pelvic floor and core would certainly be active during this exercise; however, there is no such thing as lower abs.
Dr. B2
Amazing!
Thank you Lars.
Dr. B2
Don't you think the lumbar extension should be eliminated? Otherwise, it's quite a compensatory...
I don't see significant amounts of lumbar extension here, but you are right, there should not be an increase in lumbar extension or a lumbar lordosis.
We should note that a normal amount of lordosis is suggested, i.e. neutral spine (not flat back).
Dr. B2
Thank you for your reply.
Isn't Glute max really not the best walking muscle as it only really engages at 30 degree hip flexion. So more a stair climbing muscle? Love your videos btw, your teaching style is really helping me as a student massage therapist.
Great vid and info.do not need heavy weigh, just body weigh and ad 20 more reps and the following week ad 10 more for intermedia, beginners should stay between 12 and 20 reps for first 2 weeks. too much weigh on that position is hard on the sacroiliac joint. when we walk, squat and do tuck jumps, we push through the heels and balls of the feet. we are not frogs or spiders.we do not walk pushing the core forward
Weight is another progression. Even 20 reps will become too easy to result in any additional progress.
Dr. B2
If you have basically no glutes is this a good exercise to start activating them?
I would start with Gluteus medius activation, then gluteus maximus activation, then this exercise... in a circuit that is sure to "burn".
Thanks for the question MoreLife.
Thank you! Would you recommend someone with no experience would benefit from being a member of your website? Or is it best for practitioners?
Great question morelife,
Considering we are 19.99/month and you can cancel anytime, its hard to say that you would not get your money's worth, but it is a site built for practitioners.
My suggestion would be to get a membership, browse the videos and some of the articles and cancel your membership when you start to get into stuff that is deeper than you want to invest the time in learning. Worst case scenario, you find 10 videos you really enjoyed and cancelled after a couple of weeks ;-)
Dr. B2
Ok great, I will subscribe. I'm actually debating coming to NY for an in person session, as I want to start out my exercise routine the right way and I feel like you could tell me exactly whats going on with me and the best starter exercises specific to my needs the most optimally in person, wouldn't you say?
Potentially,
It depends on what is going on, how long you will be out here, and what opportunities you have in your area to visit qualified professionals.
Dr. B2
I need a medical dictionary urgently 🤣
Not bad...but if we want to get more core activity I will suggest for Melissa to try use only one leg (one leg need to lift up off the ground a little bit) Glute bridge without dumbbell - it is more challenging in my opinion. ....But maybe I am wrong:)
Zygimantas Lapenas SL sounds good but she may feel more on her hamstring
if you feel more hamstring - bring your feet close -so you activate Quads and inhibit your hams (reciprocal inhibition) and vice versa.....but it is only my opinion:)
beginners have to be careful doing this exercise with too much weigh, you might end up with hip pain
Thank you for the warning Gernimo,
I do hope that everyone will progress exercise appropriately and start conservatively.
Dr. B2
first nice idea where are the research that show that this is the "ultimate glute bridge"
second what type of measurement tools they used to test this ?
to say it shown more activity of the glute is just a sensasion doesnt mean it the best
third using a heavy load dumbbell on a stability ball is way too risky i my opinion
The research studies are cited in our article on Gluteus Maximus Activation - brentbrookbush.com/articles/corrective-exercise-articles/activation/gluteus-maximus-activation/
This was the combination of several ideas implied by research, not a single research study, however, most research studies used EMG analysis and compared 2 or more variations of an exercise.
I am not "saying" anything, I am aggregating data from 3rd party evidence, and communicating a an exercise idea based on summary of that data. While you may still say this is a "hypothesis" or theory, since this specific exercise idea has yet to be tested, it is an evidence-based hypothesis, that has demonstrated positive results in rehab, fitness and performance settings. This is how we continue to evolve practice.
Last, I have been doing dumbbell resisted ball bridges from almost a decade and have never had an injury.
Dr. B2
That is a great idea, that I feel has little practical application. Unfortunately the jump from two-legs to one is so challenging I have never met anyone who can perform a single leg ball bridge with optimal lower extremity alignment.
Dr. B2
hey, is it true that bringing the feet together would increase glut medias activation potentially? if you were more focused on core recruitment as apposed to glut strength and hypertrophy?
Maybe,
I think I know the study that has inspired this idea, and unfortunately the biceps femoris and adductor magnus were not examined. My concern using this method is we may see an overall increase in Glute Activation, but also reinforce synergistic dominance of the biceps femoris, adductor magnus and piriformis.
Food for thought.
Dr. B2
interesting, good thought on that technique.. i didnt think of that, thanks fro the reply
Talk plain English, please.