 Hey everybody, I'm Lance Coyke and today we're gonna talk about how to not mess up the glute bridge so Glute bridge or hip thrust you could kind of throw in with this hip thrust is just a little bit more complicated So it's a little harder to do correctly I have been putting off making this video because to me Generally, it's kind of a dumb exercise to just program for someone If you know if I'm not there to help you fix it because I don't see many people Do this one correctly right off the bat now granted I see a lot of people who are in pain and have some movement dysfunctions, but I take that for what it's worth So what we're gonna try to do is I'm gonna start by showing you how to do it and then I'll walk you through all the ways to mess it up So in in, you know, if I'm instructing you on how to do this one I'm gonna say okay, we're starting on your back knees bent feet flat I like to put the hands down by the sides like this palms flat on the ground and then first move that you got to do is you got to learn how to tuck your hips So we're trying to teach the hips to move and the back to stay loosey-goosey So I want you to push your low back gently into the ground Just kind of let it melt into the ground let your belly button melt down as well and Then lift your tailbone up slightly. That's all this is all the movement. Okay, I'm gonna show you again It's here to here. That's all it is and now I can feel my hamstrings turned on That's that's the little bit that you need to get going on this one So I'm pushing through the heels back is down tailbones up and I'm gonna maintain this position While I push my hips up towards the ceiling just like this Get a nice glute squeeze you might even feel some hamstring. Hopefully and then we're coming back down And when you come back down, you want to make sure that the low back touches before the tailbone touches, right? You can re-tuck on each rep if you want But that's more of an advanced technique, right? Don't do that right away So one more time all the way through exhale Belly button falls down back pushing into the ground tailbone tucks up and bridge Pause for a second to feel the glute squeeze and then come back down So that's the the short version. That's how you know how you're supposed to do it It's really easy to mess up And it's really easy to feel back tightness when you do this one Like it's it's so simple for the back to take over part of that could be you don't have the hip mobility to do it And then part of that could be You're just you don't know how to do it. So let's walk through that So there's the first way that people will mess it up And this is generally more common in people who are kind of super fit But have a lot of nagging injuries You'll initiate with the back So even if you tuck your hips if you start by losing the hip tuck and you push your butt up by arching your back You're not going to feel so much glute It might feel some especially once you get to the the very top But your your back is just increasing arching It's doing most of the most of the movement and we should look at the spine as a stabilization group of joints Not as a movement group of joints in a in a case like this, right? So instead we want to tuck the hips and then initiate slowly pushing through the heels Making sure you're keeping the hip tuck. You should feel same kind of relative Motion here, which is you know, not much and then you should feel these things kind of move And that's what's going to say. Hey, I'm I'm cuing the glutes on this one Okay, so that's the first mistake you're starting with the back The second mistake is that you finish with the back So you might get the tuck and you might initiate okay But then as you start to lose movement as you start to feel tension in the quads and hip flexors That is preventing you from doing this you kind of give way to it You let it win hips roll forward you lose that hip tuck and then you arch the back at the top Big thing there is just this is another one most of my cues I think they're easier if you just start by slowing down go half speed Even quarter speed and just kind of work through it If you're feeling all the right things and you go slowly then just try to speed up the next time and see if you can Pop right into the end position, but still feel the right muscles and you know, that's a good way to kind of progress through everything So yeah first mistake arch in the back right away second mistake Kind of pushing and then arching the back at the top now that could go two ways one It could be like I don't have the tension Uh in the glutes and I'm giving way to the tension in the hip flexor and so my hips Dump forward The other way is you just if you're maximizing your range of motion on this exercise you have to arch your back So Maybe don't do that maybe limit your range of motion Just don't push as high and then you'll get more glued even though it feels like you're doing less right Okay, so arching the back right away arching the back at the top because of Movement problems or because you're going too far And then the other way This is a little harder to describe, but you're you're stabilizing incorrectly This is kind of like the third and maybe most common mistake that I see Because even if you fix some of the other stuff this this will still happen or it'll happen later on down the line Now when I tuck my hips This is kind of you're like it's like you're you're tucking the wrong way You might do exactly what i'm saying. You might push your back in the ground And you might here watch my head come up when I try to stabilize like this That that's kind of an indicator if you see that in a video of yourself Then maybe you're doing this If I try to tuck my hips and I have a lot of ab tension Then i'm doing it wrong If i'm laying on the ground here, I don't need ab tension abs are supporting me I need hip bone positioning and the abs can kind of help with that But if I feel rock solid through all of this what i'm all i'm doing is locking my abdominal cavity so that my back can't actually move And so you start to you don't really overcome the stretch in the quad And you really overuse the rectus abdominis the six pack ab muscle here in the middle of the body And you'll even see the head might maybe come up or the chest really crunch down when you do something like that You'll feel a lot of ab but what I want you to feel is not all the ab I want you to feel outer lower abdominals if you have a little bit of outer lower abdominals That tells me those obliques and transverse abdominis are being used To position the pelvic bones Okay So let me show you the whole like doing it wrong thing So I would exhale probably forcefully And that would tuck like this and usually I'm going to exaggerate it here usually you'll see The belly stick out when you do something like that That's a key indicator that this is wrong. Okay. I want the belly button to sink down And if you feel it there should be no tension there And that's what that's how you feel the heels pushing in the ground and the hamstrings holding you up That's how you know those are doing the uh the the tilt for you So again wrong lots of ab Right no ab. Okay. I'm kind of impressed that I can do this now. This was a simple cue like I just you know abs are supposed to be good, right? So I used to do this all the time and I missed it in tons of clients and you don't want to do that This is this is a very like sinister mistake because it's masquerading as a positive thing So if I then do that and then I push up like this I'm just I'm over compressing this and I don't get the rolled back position and the tilted In position of these hip bones so I can never really shift all the tension onto my glutes and hamstrings And I have persistent back pain. So or back tightness not necessarily pain So if if those are the things that you're you're feeling if you feel like you're doing it, right? And you just can't you know, you still have tightness every time you do it I would I would venture to guess without looking at you that that's probably what's going on But yeah quick recap we've got First mistake is I'm arching with my back right away Second mistake is I'm getting a good tuck, but then I'm losing it at the top And then third mistake is I'm crunching with my abs to get my tuck like this Um Biggest modification to make and I mentioned this in the mistakes, but just limit your range of motion Definitely don't push too far. It's really easy to push too far And then the last thing that I do want to say is like there is You can over tuck like tucking can be bad for you. So try to figure it out Um, I don't you know, I don't tell people to round as much as possible because once I do this Like I'm my hips are already extended like there's not much for me to bridge at this point It's normal to have a little bit of curve in a little bit arch in your low back So all I'm trying to do with the hip tuck is teach those hamstrings to turn on to catch on and You know be in the position to where they can do the work for this exercise Okay, um, so it's not about tucking as much as possible at at the top I think that's a common misconception in people who have kind of looked up What to do on the internet or maybe heard about hip tucking on the internet, which isn't everyone Hopefully this helps if you learned something hit the like button and subscribe to be notified when I release new videos If you need something else to watch You might like my fix your pigeon stretch video That's probably the most appropriate one for this one It'll help you kind of loosen up that post your hip capsule, especially on the left side It gets really stiff due to the naturally symmetries in the body Check that one out and I hope it helps