Youtor
Single Leg Bridge Glute Exercise Ep34
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=zxolxwA-g4Q
The Single Leg Bridge is such a simple exercise to get those glute muscles working hard. Stick around and I’ll show you how to build strong butt muscles with this drill. • ************************ • SUBSCRIBE: https://www.youtube.com/subscription_... • ************************ • Many runners will already be familiar with the classic glute bridge exercise, which is great for awakening those glute muscles. • But if you’re looking to intensify the exercise and really develop glute max in particular, then this single leg variation of the bridge is fantastic… and a hell of a lot harder than it’s double-legged cousin. • Lying on your back with both feet on the ground, make sure that both heels are close to your butt to begin with, as if you were going to perform a normal bridge. From there, flex one hip and place your hands on your knee to lock this leg out of the way. • With the foot that remains on the ground, push down through the heel as you clench your butt muscles and lift your hips in the air as high as you can. • From the top of the position, lower with control and repeat. • You should aim for three sets of 10 to 15 on each leg. • Some pointers: • If you’re feeling the effort in your hamstrings rather than in your butt, try setting-up with the heel closer to your butt. As with a normal bridge, the longer we make the lever of the working leg, the more we’re going to recruit the hamstrings. • Some people feel the effort through the quadriceps, in the front of the thigh. These are going to be involved, but we don’t want the quads to be the main focus. Often if you’re feeling this it’s because you’re pushing into the ground with the ball of the foot rather than the heel. Try really driving down through your heels. • I actually really like to use this exercise to help runners I’m coaching remotely to identify asymmetries that may exist between their right and left sides, when it comes to the hip region. If you’re particularly tight through the hip flexors on one side, you’ll feel as if you can’t drive up as high or as comfortably. • Often if the glute muscles on one side aren’t functioning properly, you’ll feel a lack of power on that side through this movement. It certainly gives us an insight as to how your hips are working one side versus the other. • Give it a go, and let me know how you get on in the comments. Are you symmetrical, or is there a big difference between the two hips? • ************************ • TWITTER: / kineticrev • FACEBOOK: / kineticrev • INSTAGRAM: / kineticrev • ************************ • ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London). • Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique. • Running biomechanics has become a geeky little passion of mine! • WEBSITE: http://kinetic-revolution.com • FREE 30 DAY CHALLENGE: http://kinetic-revolution.com/30daych... • KNEE REHAB PROGRAMME (LIMITED DISCOUNT): http://www.kinetic-revolution.com/str... • RUNNING TECHNIQUE COURSE (LIMITED DISCOUNT): http://www.kinetic-revolution.com/run... • ************************
#############################
