Do your Homework - Back-Elevated Glute Bridges
With the demand on youth athletes to play sports year-round and compete, less time is given to developing athleticism.
The main challenge for competitive youth athletes is their schedule. As a result, we've created a variety of homework drills that athletes can perform at home or on the road.
We like emphasizing glute bridges as they're easily performed and can be done anywhere and has a lot of transfer to sports performance.
In a separate blog article we highlighted 4 simple #glute bridge variations. This blogpost will highlight an advanced progression of the Glute Bridge - the Back-Elevated Single-leg Glute Bridge.
Athletes can start with both feet on the ground, and progress to single-leg.
When to perform: Include as part of a strength training routine during the warm-up or as a part of a block. 2-3 sets x 10-20 reps each side
OR
like most, if limited on time - use this as one of your go-to exercises to get a bigger return
Keep mid-back on edge of bed, or box as shown above.
Tuck chin into chest
Dig elbows into box as you elevate hips up
Pause at the top for 1-2 secs for higher muscle fiber recruitment
Be conscious of not hyperextending lower back.
Main benefits of this drill, especially when performed on 1 leg,
+ emphasizes flexibility and range of motion of the hip
+ increases awareness of any left v right discrepancies / imbalances. Perform an additional set on the weaker side.
+ further challenges balance and coordination
+ increases proprioception = body's ability to sense it's position in space = more muscles being recruited
+ enhances glute strength which is crucial for athletes.