In this post:
- Use this exercise to activate your glutes for better movement patterns and muscle recruitment patterns in squats, lunges, running or other training exercises.
Hey it’s Nick Ortego here. I’m going
to show you how to use a rubber band with
glute bridges to activate the hips, the
glutes for better biomechanics around
the hip joint. It can take stress off of the
spine, can take stress off of the knees.
We’re also gonna throw in a little bit
of tibialis anterior shin muscle
activation with the glute bridge, so you
find a rubber band. These are looped if
you have a thera-band that’s long and
not looped, you can tie it around your
knees. Place it around the knees first.
Maybe a little bit above the knees. Lie down on your back, feet close
together. From there pull the toes up,
lift the hips up. Your head and shoulders
rest on the ground. Keep the toes pulled
up activating those shin muscles,
anterior tibialis. Then while you’re
keeping the hips elevated push the knees
out. Let them back in slowly. Push them
out, let them back in slowly. From the
side it looks like this. So you want to
avoid getting your heels too close to
your hips, a little bit of spread there,
where the knees start off at about
ninety to a hundred… hundred degrees
or so, maybe 110. Pull the toes up feet
are close together.
Squeeze the glutes, you can do a little
bit of a posterior, rear tilt of the
pelvis first to be sure the glutes are
engaging. Then from there arms, down by
head and shoulders rest on the ground. Toes remain pulled up, knees to the side
and back in slowly. sets of ten to
fifteen are a good start with that. You
got any benefit from this video then
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Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel