Why should we be doing this exercise?

Hip extension is a movement that is often forgotten about in squat dominant training plans.  All of these “100 squat challenges” or “build a better booty” workout plans you find online are often just a compilation of squat/deadlift variations; however, what about the functionality of these exercises? Dont’ get me wrong, these are great exercises for building leg strength and “a perkier booty”, but only if your glutes are firing properly while performing these exercises.  Yeah you will feel a burn in your legs while doing hundreds of squats, squat jumps, and deadlifts, but making sure range of motion, form, and flexibility is on point.  A proper warm-up is a good idea before performing many of these exercises, which should include some dynamic stretching, foam rolling, and glute activation exerciese (like the one I will discuss below).

No, this exercise is not only for women striving for their dream bum.  Both men and women from professional to recreational athletes all the way down to the sedentary individuals can benefit from performing this exercise!  The more you sit, the weaker your glutes become and these muscles hold the key to your speed!  Men, if you are looking to get faster at your sport then training your gluteal muscles is a great place to start.

3 Reason Why You Should be Bridging:

1.) Not only is it great for firming the glutes, but the bridge is also important for improving core stabilization while the hips are extending.  This is very important in prevention of lower back pain, because the lumbar spine must be stabilized during lower body extension to reduce strain on the lower back.

This specific exercise is a more advanced version of the basic body weight glute bridge

CLICK HERE TO READ ABOUT HOW TO DO THE BASIC BODY WEIGHT GLUTE BRIDGE

Now on to the Ball Bridge with Single Leg Raise Exercise

Key Form Points:

• If you feel back pain at any point in the exercise, stop immediatly
• be sure to engage your abdominal muscles prior to raising your bum off the ground
• Hands up in the air will make this exercise more difficult, hands on the ground at your sides will make it easier
• Be sure to keep both legs straight and squeeze your glutes of the leg that remains on the ball as hard as you can!
• Move in a slow and controlled motion

Try Performing 2-3 Sets of 10 Per leg

Did you try this exercise? What did you think?

I want to hear from you!

Leave a comment below or Email me at Michelle@core-condition.com!