Movement Category: Bending (Central Body Pulling)
Difficulty Level: novice
- Establishes a basic Bridge skill
- Teaches to fire the glutes
- Improves posture and back health
- Improves the core’s strength and stability in the posterior chain
- Balances out the squatting movements for overall lower extremity health and stability
Prime movers: Glutes, hamstrings.
Stabilizers: Spinal erectors.
Scapular Bridge – Step by Step Instructions
Step 1: Start out by lying on your back with your knees bent and your feet firmly planted right by your butt. Placing your feet on some sort of elevation, like a box or a bench will increase the available range of motion. The narrower your feet are the harder the exercise will feel and the wider they are the easier it will be.
Step 2: Inhale, as you engage your glutes and push the floor away with you feet opening up the hips, arching through and rising to the top position of theScapularBridge. The key here is to use your butt muscles to generate the motion. You could hold the top position for as much time as you want – maintain your breathing steady and smooth as you do.
Step 3: Exhale, as you lower yourself back under control to the starting position.
A) ScapularBridgewith the feet on the floor (novice)
B) ScapularBridgewith the feet on the box (novice)