Fitness trainer named mistakes when performing a glute bridge

Fitness trainer Egor Khodyrev called mistakes when performing a glute bridge. His words leads “Championship”.

The specialist said that there are four main mistakes. The first of them is the emphasis on the neck, and not on the center of the shoulder blades. He emphasized that the neck should not be in tension during the exercise. Also, loss of stability and a relaxed abs will be incorrect, because the muscles will not work optimally.

Khodyrev noted that it is worth avoiding the fast speed of the exercise. He explained that it is worth using different tempo options – from medium to slow. Finally, the mistake is the lack of fixation in the upper position. “It is important to fix the pelvis at the top for one second or more, and then slowly lower it to the floor. You can’t throw the pelvis down, ”the expert emphasized.

Earlier, coaches Svetlana Minakova and Lada Penkovskaya spoke about the correct technique for performing the glute bridge. Starting position: lie on your back with an emphasis on flattened shoulder blades, bend your knees to an angle of 90 degrees, put your feet hip-width apart and parallel to each other, stretch your arms along the body. “As you exhale, lift the pelvis up so that the body forms a straight line from the knees to the shoulders. At the top point, you need to strongly tighten the gluteal muscles, fix the pose for one to two seconds. The back, shoulders and feet should not come off the floor. Slowly lower yourself back to the starting position,” they explained.